Flat Bench Press – Definition and Technique

Definition The flat bench press is a compound upper-body exercise performed while lying on a flat bench and pressing a barbell (or dumbbells) upward from chest level until the arms are fully extended. It primarily targets: Pectoralis major (chest) Anterior deltoids (front shoulders) Triceps brachii Secondary support from the upper back and core for stability It is one of the main lifts in powerlifting and is widely used for building upper-body strength and muscle mass. Proper Technique (Step-by-Step) 1️⃣ Setup Position Lie flat on the bench with your eyes directly under the bar. Keep your feet flat on the floor. Maintain a natural arch in your lower back (do not flatten your back completely). Retract and depress your shoulder blades (pull them back and down). 2️⃣ Grip Grip the bar slightly wider than shoulder width. Wrap your thumbs around the bar (full grip for safety). Keep wrists straight and stacked over elbows. 3️⃣ Unrack Take a deep breath. Lift the bar off the rack with straight arms. Move the bar over your chest (not over your neck). 4️⃣ Lowering Phase (Eccentric) Lower the bar slowly and under control. Touch the bar to the mid-chest (around nipple line). Keep elbows at about 45–75 degrees from your body (not flared too wide). 5️⃣ Pressing Phase (Concentric) Press the bar upward in a slightly diagonal path (back toward your shoulders). Extend your arms fully without locking elbows aggressively. Exhale as you press up. Important Safety Tips Always use a spotter when lifting heavy weight. Do not bounce the bar off your chest. Keep your glutes on the bench at all times. Avoid flaring elbows too wide to reduce shoulder stress. If you want, I can also explain: Bench press for muscle building (hypertrophy focus) Bench press for strength (powerlifting style) Bench press technique for people over 35 to protect shoulders (since you are 38, joint safety matters)