FLAT BENCH PRESS

Purpose: The Barbell Flat Bench Press is standard exercise for building strength, power, and mass in your pectorals (chest), front deltoids (Shoulders), and Triceps.

Muscles Involved:
Pectorals
Front Deltoids
Triceps

	Lie on a flat bench with your feet on the floor to maintain stability while you lift. We recommend gripping the bar tightly and pushing through your legs onto the floor, without arching your back. Your grip should be wide enough that at your midpoint your arms should bend at 90 degree angles (I usually try to line my pinky fingers with the smooth lines on the bar). Lift the bar from the rack and hold it at arms length above you.
	Proceed to slowly lower the bar. Shown here is the midpoint of the exercise.
	Lower the bar until it reaches 1-2" from your chest and pause very briefly before proceeding to push it back to the starting point. It is helpful to dig your shoulder blades into the bench as you push up to generate more force from your chest muscles. (Going beyond 90 degree bends in your elbows puts a great deal of stress on the shoulder joints and also prevents you from slamming the bar against your chest to help cheat) Reminder : Never sacrifice Range of Motion or Form for additional weight!