Barbell Flat Bench 

This is the granddaddy of all chest exercises!  It builds mass and strength in the pectorals, front delts, and triceps.  The Bench Press is a important compound exercise for the upper body.  It thickens the delts, chest and triceps.

Execution: (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 unless instructed specifically To do otherwise.  You should go heavy but not at the cost of form.


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