Barbell Flat Bench Press

Category

Strength Powerlifting

Movement pattern

Push

Movement family

Bench Press

Movement type

Compound

Laterality

Bilateral

Plane of movement

Transverse

Body position

Supine

Grip

Pronated

Technical demand

Intermediate

Lie supine on a flat bench with eyes directly under the bar. Plant feet flat on the floor with a slight arch in the lower back — upper back and glutes stay in contact with the bench. Grip the bar slightly wider than shoulder-width using a full overhand grip with thumbs wrapped around the bar. Retract and depress the shoulder blades to create a stable pressing platform. Unrack the bar with straight arms and position it directly over the shoulder joint.

1. Descent

   Lower the bar under control (2-3 seconds) to the lower chest, roughly at nipple line level. Keep the elbows at approximately 45-75 degrees from the torso — not flared out to 90 degrees. Maintain retracted shoulder blades throughout. The forearms should be vertical when viewed from the front at the bottom position.

2. Bottom position

   Brief contact with the chest — the bar touches but does not bounce. Maintain full-body tightness, shoulder blade retraction, and leg drive readiness. Do not relax or let the shoulders protract.

3. Press

   Drive the bar upward and slightly back toward the rack by extending the elbows and horizontally adducting the shoulders. The bar path follows a slight arc from lower chest to above the shoulder joint at lockout. Push through the full foot to maintain leg drive and arch stability. Lock out elbows fully at the top without losing shoulder blade retraction.

Breathing and bracing

Inhale and brace before lowering the bar. Maintain the brace through the descent and bottom position, then exhale as the bar passes the sticking point during the press.

These notes describe this reference example. Follow the movement variation, range, tempo and effort instructions in your own programme.

Coaching cues

1. Squeeze your shoulder blades together and down
2. Lower to the chest, elbows at about 45 degrees
3. Drive the bar up and slightly back
4. Push your feet into the floor throughout the press
5. Lock out fully without losing your upper-back tightness

Primary muscle groups

Chest

Secondary muscle groups

Triceps Complex · Deltoids

Stabilising muscle groups

Abdominals · Lats

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A muscle can have separate entries for different regions or roles.

The reference connects this lift to shoulder, elbow, wrist regions. This adds context to the setup and execution notes.

Reference ratings are authored classifications for this movement. They do not measure your joint loading or predict your individual injury risk.

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Ways to specify intensity

• Percentage of 1RM
• Rating of Perceived Exertion (RPE)
• Repetitions in Reserve (RIR)
• Absolute load (kg)

The programme specifies the load or effort target for each set. These are the intensity formats associated with this movement.

Reference tempo: 3-1-2-0

Lowering

3 seconds

Bottom pause

1 seconds

Lifting

2 seconds

Top pause

0 seconds

Tempo notation lists lowering, bottom pause, lifting and top pause, in that order. This is the library's reference tempo; follow any different tempo specified in the programme.

The library indexes common names alongside equipment and grip labels. Equipment and grip variants can change the setup and mechanics of the lift.

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Equipment, setup and programme intent can all affect your choice. These examples change aspects of the lift; compare them before substituting.