Strength Training Gym Fitness Chest Shoulder Exercise Multi Functional Weight Lifting Flat Bench With Color Customization

The Olympic flat bench press is a foundational strength training exercise that primarily targets the chest, shoulders, and triceps.

Equipment:

• Olympic flat bench
• Olympic barbell and weight plates

Setup:

1. Bench Position: Lie flat on the bench with your feet firmly planted on the floor.
2. Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

Execution:

1. Starting Position: Unrack the barbell and hold it above your chest with arms fully extended.
2. Lower: Slowly lower the barbell to your mid-chest, keeping your elbows at a 45-degree angle from your body.
3. Press: Push the barbell back up to the starting position by extending your arms.
4. Breathing: Inhale as you lower the barbell, and exhale as you press it back up.

Tips:

• Maintain a slight arch in your back with shoulder blades retracted.
• Use controlled movements, avoiding bouncing the bar off your chest.
• Consider a spotter for safety, especially when using heavier weights.

Muscles Worked:

• Primary: Pectoralis Major (Chest)
• Secondary: Anterior Deltoids (Shoulders), Triceps Brachii (Back of the Upper Arm)

The Olympic flat bench press is excellent for building overall chest strength and muscle mass.