Flat Bench Chest Press

Lie on a flat bench, keeping your head and back in contact with the bench throughout the movement. You may need to use a step box to place under your feet, as your aim is to use your feet for both stability and to keep your back pushed into the bench.

START

FINISH

With your arms locked out in the starting phase, smoothly lower the weights down towards the side of your chest, at about your nipple level, keeping your elbows close to your sides.

Aim with each lift to get a full range of movement by actually getting close to the chest – if you can't get close, then your weight is to heavy – focus on good technique with the weight you can lift – let those who do heavier weights with poor technique risk injury.

Exhale as you lift the weight back up to your starting position, pausing for 1 – 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.

Concentrate on keeping your head and hips on the bench, avoiding excessive arching of the back throughout the movement, and keeping your arms close to your sides throughout.