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Flat Bench Bress

The Flat Bench Press is a foundational exercise for building strength in the chest, shoulders, and triceps. Begin by laying supine on a bench, keeping feet flat on the floor. Grip the bar overhead, lower it to your chest, then push it up to full extension. Spotting is crucial: aid the lifter while ensuring safety. Common errors include hyperextension of elbows and improper grip. Variations like the Arched-Back and Raised-Leg can enhance effectiveness. Always be mindful of contraindications related to overhead motions and certain health conditions.

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Flat Bench Bress

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  1. Flat Bench Bress Authors: Bruce Rollins, Chapi Shitah

  2. Technique • Lay supine on bench with both feet flat on floor • Grasp bar overhead with hands spaced slightly wider than shoulder width • Extend elbows fully to begin repetition • Lower bar to touch the chest at nipple level • Push bar upward until elbows are fully extended • Signal the spotter that the set is finished and rerack the bar, keeping a firm grip until completely reracked (Baechle & Earle, 2000)

  3. Spotting • Stand behind the bar in an erect position with feet spaced shoulder-width apart and knees slightly flexed. • Grasp the bar with a closed, alternated grip inside the lifter’s hands. • When lifter signals, lift bar off supports and guide to a position over the lifter’s chest • Keep hands in an alternated position close to, but not touching the bar as it lowers • Slightly flex the knees, hips, and torso while keeping the back flat when following the bar • As the bar ascends, keep the hands in an alternated grip close to, but not touching the bar • As before, slightly flex the knees, hips, and torso while keeping the back flat while following the bar upward. • At lifter’s signal, grasp the bar and re-rack on the supports keeping a firm grip until completely re-racked. (Baechle & Earle, 2000)

  4. Major Muscles Involved • Pectoralis Major • Anterior Deltoid • Triceps Brachii (medial and long heads)

  5. Variations • Classic Position • Arched-Back Variation (utilizes the more powerful abdominal portion of the pectoralis major group) • Raised-Leg Variation • Dumbbell Version

  6. Dumbbell Version Raised-Leg Variation Classic Bench Press Arched-Back Variation

  7. Typical Technique Errors • Hyperextension of the Elbows • Can lead to intra-articular calcification (Delavier 54) which can only be completely alleviated by surgery. • Hand Grip • The thumb and fingers must oppose each other (Delavier 53) and form a stable base on which to perform the exercise.

  8. Contraindications • Be cautious with sports that require over head or hand motions like Baseball, Swimming, Volleyball and Basketball. • Also be cautious with certain genetic pathologies such as Arthritis or a predisposition to Rotator Cuff injury in these cases, alternate exercises may be more valid.

  9. References • Baechle, T.R., & Earle, R.W. (Ed.). (2000). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics. • Delavier, F. (2006). Strength training anatomy. Champaign, IL: Human Kinetics.

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