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Flat Barbell Bench Press

Flat Barbell Bench Press. Andy Gates and Christina Wixom. Technique. Lie down on a flat bench with your feet flat on the floor. Take a medium grip on the bar using the smooth rings as a guide. Take the bar off the rack and hold it out at arms-length.

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Flat Barbell Bench Press

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  1. Flat Barbell Bench Press Andy Gates and Christina Wixom

  2. Technique • Lie down on a flat bench with your feet flat on the floor. • Take a medium grip on the bar using the smooth rings as a guide. • Take the bar off the rack and hold it out at arms-length. • Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face. • You should inhale as you are lowering the bar and exhale as you are pressing up.

  3. Spotting • Make sure lifter does not rest bar on their chest. • Help in lifting the bar off of the rack. • Assist when needed to get bar back up to start position. • Secure bar back onto rack, when lift is finished.

  4. Major Muscles Involve • The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps.

  5. Variations • Incline Bench Press • Decline Bench Press • Free Weight Bench Press

  6. Technique Errors • Bouncing the weight off the chest - always lower the weight under complete control. • Arching your back • Not getting full ROM

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