FLAT BARBELL PRESS (C1)

PRIMARY MUSCLE GROUP: MIDDLE CHEST,

LOWER CHEST

SECONDARY MUSCLE GROUP: FRONT DELT,

UPPER CHEST, TRICEPS, RHOMBOID
 GYM EQUIPMENT: FLAT BARBELL BENCH

STEPS
1. Lie on the bench with your feet flat on the ground.
Your back should be slightly arched and your
shoulder blades retracted.
2. Grip slightly wider than shoulder width. Remove
the bar from the rack, holding the weight above
your chest with your arms extended. This will be
your starting position.

3. Lower the bar to the centre of your chest. Maintain

control and do not bounce the bar off of your chest.
Your back should stay tight and elbows slightly
drawn in.

4. After touching your torso with the bar, extend the

elbows to return the bar to the starting position.

5. Repeat for the recommended amount of

repetitions.
GOOD POINTERS:
AVOID THESE MISTAKES: