Classification
| Type | basic |
| Mechanics | compound |
| Direction | push |
| Equipment | barbell |
| Additional Equipment | flat bench / bench press station |
Instructions
Preparation
Lie supine on flat bench with eyes below the barbell. Grasp the barbell with wide overhand grip. Dismount barbell and hold it above chest.Execution
Lower barbell toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat.Variations / Comments
Keep bottom on bench. To avoid improper arching of lower back place heels on the edge of the bench or pull thighs up to perpendicular to floor. Keep wrists as straight as possible and use thumbs to hold barbell to prevent it from slipping.
Starting Position 
Ending Position Muscles
| Target | Pectoralis Major, Sternal |
| Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii |
| Stabilizers | Biceps Brachii |
Front
Rear
Comments
"Give time to achive suck a huge amount of difference in weight. One of the oldest chest methods yet one of the most effective."
"Yesterday I pressed 240 pounds, 1x the complete range of motion. My bodyweight is 182 pounds. Is there a way to push the performance to the next level? My goal is 300 pounds..."
