In the weight loss workout routine post, we have discussed how to safely execute the flat-bench dumbbell press. Now that you know that, you can improve your workout further with another exercise, but before we discuss the classic bench press, you might want to get familiar with the following posts: hex bar deadlift vs. straight bar deadlift and how to increase bench press strength.
The M&F Book of Exercises explains how to perform the barbell flat-bench press.
Barbell Flat-Bench Press This standard chest-mass move typically comes first in your workout. Go heavy for low reps (three working sets of 4-6 reps) to build strength when your energy level is high at the beginning of your workout, but use a spotter on those heavy sets and get an extra 30-60 seconds of rest between them. Add presses from different angles every workout to ensure complete chest development. Do not always start with flat benches in your routine – occasionally do inclines or declines first to add variety.
Grip Grasp the bar with an overhand grip well outside shoulder width, thumbs wrapped around the bar.
Position Place your feet flat on the floor and wide for balance and maximal power. You lose that drive through your feet if you put them up on the bench. Keep your glutes and rear delts on the bench at all times.
Movement Drive to full arm extension at the top, but do not lock out your elbows. Tip: When you are going heavy, think about driving the bar up as hard and as explosively as you can. Slowly lower the bar – take twice as long as when you raise the weight – to your lower chest, pointing your elbows out to your sides. Tip: Your forearms should be nearly perpendicular to the floor when the bar is in the down position.
Form Avoid bouncing the bar off your chest it provides momentum going into the next rep but could cause injury. Tip: Adjust your grip width to hit the pecs from various angels. A slightly closer grip emphasizes the inner chest and triceps, while a wider grip takes stress off the triceps and places more emphasis on the outer chest.