Barbell Flat Bench

What exercise does: This chest exercises builds mass and strength in the pectorals, front delts, and triceps. The Bench Press is an important compound exercise for the upper body.

Implementation: (A) Lie on a flat bench, your feet on the floor For balance. Use a medium-wide so that your forearms are perpendicular to the floor When the barbell touches your pecs. Raise the bar off the rack and hold it with your arms fully extended above you. (B) Lower the bar under control until it touches just below your chest muscles. Pause for a moment when the bar touches so that you don't bounce at all. Then drive the bar back up in one smooth motion till your arms are fully extended. Always use a full range of motion.