Tutorial: Barbell flat bench press

Barbell flat bench press

Target: Chest, shoulders, triceps

Form tips:

• Press your shoulders down and into the bench to keep them safe.
• Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stablize your body.
• Your forearms should remain straight.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Medicine ball push-up:

• If you struggle with stability in bench presses, work on improving it with these push-ups, focusing on keeping your shoulders down and core and glutes activated.