Barbell Flat Bench Presses

in Chest Exercise

Main Muscle Worked: Chest

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Barbell Flat Bench Presses - Exercise Guide

Step 1

On a flat bench, lie down with your feet flat on the floor.

Step 2

Hold the barbell from the rack with a thumbless grip. Note that your hands should be away from each other to give enough space for your forearms to point straight up and vertical to the floor as you lower down the barbell.

Step 3

Lift the barbell off the rack and hold it at arm’s length above you then pause for a moment.

Step 4

Lower the barbell slowly until it almost touches your chest. Hold the position for a moment. Make sure to keep it balanced and under control.

Step 5

Lift the barbell up until you’re back to your starting position.

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