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  2. Fitness
  3. Flat bench press workout

Compound exercises are favourites for a lot of people for a very specific reason: they work multiple muscle groups in the same exercise. The conventional bench press, performed over a flat bench has been a standard feature for gyms all over the world. Not only for those obssessed with building a mountaineous chest, but because it also adds definition to the arms, particularly the shoulders and triceps.

The chest contains one of the largest and strongest muscles in the human body and requires a lot of time and determination to build it. Strengthening the chest has other health benefits too, besides enhancing the physical appearance of a person. There are dozens of variations to perform a chest press but performing it on a flat bench reduces the risk of workout injuries, thus making it a simple exercise even for a beginner.

Incline or decline benches have also made their way into gyms targeting specific portions of the chest, but the flat bench remains more universal as well as versatile because of its use in other exercises as well.

Whether you perform the exercise with dumbbells or a large barbell, the eventual exercise is extremely effective for the chest muscles. Performing the bench press with dumbbells can be difficult for many because many tend to have less strength in their non-dominant arm, making the barbell the choice of equipment to strengthen the weaker limbs as well. However, it eventually comes down to individual preference as well as availability of equipment.

  1. Types of flat bench press exercises
  2. Benefits of flat bench press
  3. How to perform flat bench press exercises correctly
  4. Precautions while performing flat bench press
  5. Takeaways for flat bench press

Types of flat bench press exercises

So versatile is the flat bench in a gym that you can exercise multiple parts of the body with a single equipment. For the chest alone, the bench lays the platform for a variety of exercises:

  • Barbell flat bench press
  • Wide-grip flat bench press
  • Close-grip flat bench press
  • Dumbbell flat bench press
  • Smith-machine flat bench press
  • Weight plate flat bench press
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Benefits of flat bench press

The flat bench press is a favourite among gym enthusiasts due to its direct impact on the chest muscles. The how-much-do-you-bench question, after all, has come from countless repetitions of the exercise, egging others on to lift more and more. The hype and testosterone notwithstanding, the flat bench press has a slew of benefits:

  • Increases lifting power.
  • Builds overall upper body strength.
  • Builds the major and minor pectoralis muscles at the same time.
  • Targets other major muscles; triceps, deltoids, serratus anterior (side of the chest) as well as the ribs.
  • Help strengthen bones.

How to perform flat bench press exercises correctly

Those familiar with the surroundings of a gym may have experienced their trainers advising them to begin their fitness journey by performing a series of push-ups and bench presses. The primary reason for this is that chest muscles are easier to develop and build, showing results rather quickly. By adding more variations, you can train your chest, triceps and deltoids on just a flat bench. 

Increasing intensity, however, depends on a person's strength which needs time to develop. First, master the basic version of a flat bench press and then move onto more complex exercises.

Flat bench press with barbell

The conventional bench press is not only easier to learn, but also builds strength and stability in your core muscles. As a beginner, first master this movement and then gradually move on to other variations.

Equipment required

  • A flat bench
  • A large barbell
  • Add weights according to strength

Intensity

  • Low (beginner)

Sets and reps

  • 3 sets of 10-15 reps each

How to do it

  • Lie down on a flat bench on your back, with your head comfortably resting on the cushion.
  • Grab the barbell with an overhand grip (palms facing up) shoulder-width apart.
  • Push the barbell upwards with a forceful impact. Hold the barbell at the top of the movement for a couple of seconds. 
  • Slowly bring it back down to your chest. Make sure that the barbell touches your mid-chest before pushing it back up again.
  • After touching the chest push it up again. This is one rep.

Tip: To lift the barbell off the rack take help from a spotter. It can drain a lot of energy.

Flat bench press with dumbbells

Benefits in building more muscle mass and developing the chest quicker, along with building stability in individual arms.

Equipment required

  • A flat bench
  • A pair of dumbbells

Intensity

  • Moderate (beginner to trainee)

Sets and reps

  • 3 sets of 10-15 reps each

How to do it

  • Lie down on a flat bench on your back.
  • Hold the dumbbells with an overhand grip parallel to your chest.
  • Push the weight up by extending both your arms all the way. Hold the movement at the top for a few seconds.
  • Bring down the dumbbells with a slow and stable movement. This is one rep.

Tip: Typically, dumbbells need more focus to balance with each hand, so try to keep your hands and elbows straight and stable throughout the movement.

Close grip flat bench press

Benefits the triceps more than the chest and shoulders.

Equipment required

  • A flat bench
  • A large barbell rod

Intensity

  • Moderate (beginner to trainee)

Sets and reps

  • 3 sets of 10-15 reps each

How to do it

  • Lie down on a flat bench on your back.
  • Grab the barbell with an overhand grip no more than shoulder width apart.
  • Push the barbell by extending your arms all the way, and hold it at the top for a couple of seconds.
  • Slowly bring it back down until it touches your chest.
  • Pause for a few seconds, then push it up again with the same intensity. This is one rep.

Tip: Do not hold the barbell with too close a grip as it can put unnecessary stress on your shoulder joints.

Wide grip flat bench press

Benefits more to pectoralis major (lower pecs).

Equipment required

  • A flat bench
  • A large barbell
  • Add weights on either side according to your strength

Intensity

  • High (trainee to professional)

Sets and reps

  • 3 sets of 10-15 reps each

How to do it

  • Lie down on a flat bench on your back.
  • Grab the barbell with an overhand grip, but wider than shoulder width.
  • Lift the barbell, bring it down slowly until it touches the chest.
  • Push it back up with a forceful motion. This is one rep.

Tip: Do not attempt this exercise if you have a shoulder injury. A wider grip increases the intensity of the flat bench press. 

Flat bench press on a Smith machine

The Smith machine adds extra resistance for beginners to allow themselves to gain strength by 'assisting' on the way down.

Equipment required

  • A flat bench
  • A Smith machine (usually available at most gyms)

Intensity

  • Low (beginner to trainee)

Sets and reps

  • 3 sets of 10-15 reps each

How to do it

  • Put the flat bench under the bar and set the bar on the Smith machine according to your reach.
  • Lie down on the bench facing upward.
  • Grab the bar with an overhand grip at shoulder width.
  • Lift the bar and bring it down slowly until it touches your chest.
  • Pause for a few seconds and push the bar all the way up. This is one rep.

Flat bench press with a weighted plate

Benefits the inner chest and helps in getting a well-shaped chest.

Equipment required

  • A flat bench
  • A weight plate (5-10 kg, or according to your strength)

Intensity

  • Moderate (trainee to professional)

Sets and reps

  • 3 sets of 12 reps each

How to do it

  • Lie down straight on a flat bench.
  • Hold the weight plate with your both hands over the middle of your chest.
  • Lift the plate all the way up and pause for a few seconds to feel the tension.
  • Slowly bring it down until it touches the chest.
  • Push it back upwards with a forceful motion. This is one rep.

Tip: Do not lift heavier than your strength levels would allow as the weighted plate is directly above your body. Hold the plate comfortably and a with tight grip.

Precautions while performing flat bench press

If you’re new to the gym or performing the bench press for the first time then taking help from a spotter will be wiser. Start your bench press journey with the easiest form, i.e. the barbell bench press, and then gradually go on to the bench press with dumbbells.

Dumbbell bench press needs more core stability and strength, which is why most people hurt themselves while performing it. To prevent it, try to learn the movement with a bar without any weights on it. To maximize the outcomes train with a certified trainer.

A warm-up can add ease to the movement by preparing your muscles to lift heavier. You can use jump (skipping) ropes, jumping jacks, high knees or a short treadmill run. Always remember to stretch your muscles after completing a workout session.

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Takeaways for flat bench press

The flat bench is one of the most used equipment in the gym, which can also be used in homes which have enough space and provision to be able to exercise. The variety of exercises a flat bench can help you with is enormous, making it a versatile piece of equipment.

A majority of the bench press exercises involve the use of the flat bench as it can help you with a solid workout not only for the chest, but several other parts of the body as well. 

References

  1. Yasuda T. et al Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clin Physiol Funct Imaging. 2010 Jul 4;30(5):338-43.
  2. Ogaswara R. et al Time course for arm and chest muscle thickness changes following bench press training Interv Med Appl Sci. 2012 Dec; 4(4): 217–220. PMID: 24265879
  3. Tillaar RV,Sæterbakken A. The sticking region in three chest-press exercises with increasing degrees of freedom. J Strength Cond Res. 2012 Nov;26(11):2962-9. PMID: 22158100
  4. Lauver J.D et al Influence of bench angle on upper extremity muscular activation during bench press exercise. Eur J Sport Sci. 2015 Mar 23.(3):309-16.
  5. Dunnick DD et al Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. J Strength Cond Res. 2015 Dec;29(12):3279-83.
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