Flat Bench Barbell Press

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This exercise is more commonly performed in a gym setting (although there are a lot of bench presses out there collecting cob webs in many garages). Because of the dangers associated with barbell bench pressing, always have someone near by to help with this exercise. Lying back on a flat bench, the barbell will be racked above head. Place your hands medium width apart (shoulder or wider) centered on the bar so one side will not be heavier. Push upward on the bar taking the bar out of the rack. Begin the lower portion of this exercise by allowing the weight to lower the arms down to a comfortable stretch for the chest and shoulders. Keep the elbows out to put emphasis on the chest. Begin the upward portion of this exercise by pushing the barbell up in a controlled manner. Continue until back into the starting position making sure to not lock the elbows at the top. If this is the last repitition, re-rack the barbell here. If you wish to do more repetitions, begin the lowering portion of the exercise here. Always start with a very light weight to become familiar witht this exercise and never bounce the bar off the chest at the bottom of this exercise.

Flat Bench Barbell Presses are Not Recommended For Kids

There are too many dangers associated with barbell bench presses to recommend this exercise for kids. The exercise itself is not harmful but the dangers of performing the exercise improperly and without someone near by are too great as the bar can land on the neck, slip and fall on the chest or not be able to be presses back up due to having too much weight on the bar. Dumbbell Presses are always a wiser choice for kids.

Alternative Exercises:

Push Exercises
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