Probably the most famous exercise of all time and the reason we have the phrase “Hey dude, how much you bench?” in our vernacular. Despite it’s notoriety however, there’s some dissension as to whether the flat-bench barbell press is simply an “ego” exercise or a legitimately effective pectoral mass-builder. Either way, you should definitely include flat bench presses in your chest routine at some point, whether you use them sparingly or as one of your main movements. As with back exercises (although to a lesser extent here), you really need to focus on tensing and squeezing with your chest when pressing. I found that my arms tended to do all of the work when I first started benching. Also, since the flat-bench barbell press is definitely a “macho” move, most guys try to lift waaaay too heavy on this one. As with all other exercises, this is the sign of a true amateur. Check your ego at the door and pick a weight you can control and will allow you to maintain good form. Who cares what the guy next to you thinks? He’s going to throw his back out or tear his shoulder or crap out on his workout plan entirely after a week or two. Be the minority: do things right, don’t worry about the hype.
Performance: Like the push-up, this is another one that most people are familiar with. Lie faceup on a flat bench and place your feet flat on the floor. Grab the bar with a slightly wider than shoulder-width overhand grip (palms facing toward your feet). Unrack the bar and lower it slowly to your chest (it should be in line with right around your nipple area). When the bar just touches your chest, press if forcefully upward and focusing on tensing and squeezing your pectoral muscles. Raise the weight until your arms almost (but not quite) lock out, then lower and repeat for reps.
Muscle Emphasis: pectorals (especially the lower and outer portions), triceps, and anterior deltoids. Secondary emphasis is placed on the medial heads of the deltoids, the lats, and upper back muscles
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