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It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at the flat bench press using a barbell. MUSCLES TARGETED: pectoralis major STARTING POSITION Assume a supine position on a bench. Grasp the bar with a closed, pronated grip. Grip slightly wider than shoulder width. Place the bar over the chest with the elbows fully extended. This is the starting point for all repetitions. DOWNWARD MOVEMENT Lower the bar to touch the chest at nipple level. Keep the wrists rigid directly above the elbows. UPWARD MOVEMENT Push the bar upward until the elbows are fully extended. Keep the wrists rigid directly above the elbows. Do not arch back or raise chest to meet the bar. Repeat or finish set.
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