How to Properly Perform a Flat Barbell Bench Press
Flat Barbell Bench Press
When bodybuilding, it is important to develop a full chest. It is the first thing people see as you walk toward them. There are many ways to work the chest, and I will cover them in a series of blog posts. Let's talk about the barbell bench press.
The bench press is one of the most abused movements I see in the gym. I don't know why so many people refuse to lower the bar all the way to their chest and drive it up from the bottom. They would get so much more growth out of their chest if they used a full range of motion.
A barbell bench press is a proven way to build strength and muscle in the chest, the front of the shoulders, and the triceps. You can add weight in small jumps and measure your progress clearly. That said, a barbell does limit your range of motion compared with dumbbells. The bar will touch your chest and stop the descent, and your hands stay fixed on the bar, so you cannot bring them together at the top for the same squeeze you get with a dumbbell press.
Related: Flat Dumbbell Chest Press.
For the upper portion of the chest, an incline press is a great variation. Incline Dumbbell Press is one I like to include in that series.
Even with those limits, the barbell press is worth doing well. The key is to treat every rep as a complete movement, not a half press in the middle of the range. Watch the video below, then we'll walk through setup and form.
Form matters more than the load on the bar. I would advise starting very light. Proper form is the foundation of any lift, and it is especially important here if you want to protect your shoulders and actually train your chest. Practice with a weight you can control until the pattern is ingrained in your muscle memory. If you cannot lower the bar to your chest with control, the weight is too heavy.
Lie on a flat bench with your eyes roughly under the bar. Plant your feet on the floor. Set your shoulder blades back and down so your upper back is stable on the bench. A slight arch through your mid-back is fine; do not lift your hips off the bench and turn the lift into a decline press. Take a grip that lets your forearms stay roughly vertical when the bar is on your chest. Too wide can stress the shoulders, and too close turns the movement into more of a triceps exercise.
Unrack the bar with straight arms and hold it over your chest, not over your face. Lower the bar under control until it touches your chest. Do not bounce it off your sternum. That bounce is hard on the joints and it steals the work from the muscle. From that fully lowered position, drive the bar back up until your arms are straight. That full trip, from the chest to lockout and back down, is one repetition.
It is always best, for large compound movements and for muscle growth, to use a full range of motion. Full Range of Motion explains why that complete path protects your joints and helps you build stronger, more flexible muscle. If your shoulders feel tight, stay with a lighter weight and keep working toward a complete, pain-free path. The movement should not be painful. If something pinches, stop, reduce the load, and check your setup.
When you finish your sets, rerack the bar and clear your weights so the next person can use the bench safely. A little respect in the gym goes a long way. 5 Rules of Gym Etiquette covers the basics.
I can't stress enough that as a new movement, or as a movement you have been doing with half reps, you should practice with light weight first and build the right pattern before you add load. Performing bench presses with correct form will create soreness even with light weight if you concentrate on the movement. Soreness, combined with rest and recovery, is a key part of creating muscle growth.
A good breath helps you stay tight: inhale before you lower the bar, keep that brace as the bar touches your chest, and exhale as you press. If you are working up to heavier sets, a spotter is a smart idea, especially when you are learning to unrack and rerack. You should still be able to control the weight yourself. The spotter is there for safety, not to lift the bar for you.
Happy lifting and strive to arrive!
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