, pub-5769274547049626, DIRECT, f08c47fec0942fa0

Proper Way To Perform Barbell Flat Bench Press.

Barbell Flat Bench Press
Guides to perform barbell flat bench press, it  is an exercise that provides big returns for the energy you give out,

the barbell bench  press is a great exercise that gives  and  boost more  chest strength, muscles,  density and makes you stay physically fit.

 It is also known as(flat bench bar press) it is one of the best chest exercise that helps you build strength and muscle that is required for you to stay fit and in-fact not just in your chest zone area but, also in your triceps and in the front side of your shoulders as well. To perform this exercise, it is advised to use a spotter especially if, you are using a free bar or dumbbells to eliminate the chances of dropping the weight on yourself.

How  to do a proper barbell flat bench press.


 positions yourself very well   lie down on the flat bench  firmly, positing your feet flat on the floor a little more than your shoulder that is width apart and make sure to keep your back flat on the bench. Then use a grip broader than your shoulder width.

 So hold the barbell above your body, then make sure you lower down slowly to the middle of your chest.


When performing this exercise take care and make sure you are  in total control, do not let the weight control you.

Don’t bounce the weight off your chest, you may need to be assisted by fitness expert or someone that can assist you all along.

Barbell Flat Bench Press
Barbell Flat Bench Press

Drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked.

Check this Out Related article here: =====>>>  How To Correctly Perform Tricep Dip With One Bench.


Using a spotter is very important for it can be of great help to save you from getting hurt by the weight. Pause briefly at the top, then lower slowly back to the starting position. Repeat the process again prior to your desire reps.

Steps and safety guide when doing barbell bench press

Make sure you are warmed up before any form of weight training.

Warm yourself up for at list 5 minutes prior to hitting before hitting the weights.

Do not start with cold body.

If you are having any physical or heart problems it is advised to contact first your doctor.

It is advised to rest for at least a minute after the warm-up sets and two minutes between heavy sets.

You don’t need to rush yourself stay calm and be concentrate have a time countdown for yourself.

 The weight must not fall or stray away from your hands.

 Do not overweight yourself on this exercise.

 Load the weight that your power can afford.

Overweight can lead to impossible to control and gestate the performance.

Do not create any difficulties or momentum that can jeopardize the good performance.

  Barbell flat bench press health  benefits 

Its helps build strength.

Barbell bench press helps in building more strength and energy.

It is one of the best chest exercise that provides great strength and energy in return.

Its help train the muscle density.

Its train the muscles in front of the of your shoulders and your triceps muscles.

Barbell bench press not only will it helps with good strength and energy but also train and refine your chest muscles.

Check this Out Related article here: =====>>>  Tricep kickbacks.

Down bellow are 15 more important fitness exercises, workouts that you should look up to that would help you transform and re-balance your  body:

Click to rate this post!
[Total: Average: ]

Leave A Comment

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners. View more
Cookies settings
Privacy & Cookie policy
Privacy & Cookies policy
Cookie name Active

Privacy Policy for

At accessible from, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in This policy is not applicable to any information collected offline or via channels other than this website.


By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Howtotraintofit follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and are a part of hosting services' analytics. The information collected by log files includes internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read "What Are Cookies".

Google Double Click DART Cookie

Google is one of the third-party vendors on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL –

Our Advertising Partners

Some of the advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has its own Privacy Policy for its policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that has no access to or control over these cookies that are used by third-party advertisers.

Third-Party Privacy Policies's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business deletes any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.

Where we send your data

Visitor comments may be checked through an automated spam detection service.

 contact information

Save settings
Cookies settings