Learning how to do a flat bench press correctly can help maximize your strength training, as well as keep you from getting injured during your workout. This article will show you the proper techniques to maximize your strength and power while doing a flat bench press. Slight variations in positioning can result in injuries, or you working muscles that you were not focusing on in your workout routine. So the proper positioning and technique are important elements of a flat bench press.http://www.ironmagazine.com/article63.html

Before you start doing a flat bench press you should figure out the correct placement for your hands. This can be done by laying flat on the bench and pressing with no weight on the bar. You want your hands as close together as possible because this placement determines whether you actually push up or out on the bar. When you bring the bar down your forearms should be close to vertical.http://www.ironmagazine.com/article63.html

There are a couple of ways to place your feet during a flat bench press. Some experts do not recommend placing your feet on the bench, while others say there is no problem with this. If you place your feet on the floor, make sure that they are flat and your knees are bent at about an 80 degree angle.http://www.ironmagazine.com/article63.html If you choose to position your feet on the bench, then make sure that your feet are planted firmly and bend your knees for added stability.

Lift the bar off the rack and lower it to your sternum or breastbone. Don't let the bar hit your chest, stop just short. Bouncing the bar off your chest can cause injuries like broken ribs. Inhale as you lower the bar and exhale as you push the bar back up. As the bar goes up it should arc backwards a bit to where it is over your face at the end of the rep. Now just repeat this process for the number of reps that you want to complete. If you are going to a heavier weight then have a spotter around just in case something goes wrong.http://www.betterbodz.com/chest/flat_bench_press.html

Check out the how tos below to learn more about how to get into shape.

1. How to do Barbell Curls
2. How to do Dumbbell Curls
3. How to do Seated Bicep Curls
4. How to do Concentrated Bicep Curls
5. How to do Incline Dumbbell Bicep Curls
6. How to do Single Arm Dumbbell Incline Curls
7. How to do an Incline Dumbbell Press
8. How to do an Incline Barbell Press
9. How to do Incline Dumbbell Flyes
10. How to do Push Ups
11. How to do Tricep Push Ups
12. How to do a Flat Bench Press
13. How to do a Close Grip Tricep Bench Press
14. How to do Wrist Curls
15. How to do Forearm Exercises With a Barbell
16. How to do a Front Deltoid Raise
17. How to do a Front Deltoid Raise Using a Barbell
18. How to do a Shrugs
19. How to do Tricep Extensions
20. How to do a Lateral Raise
21. How to do Standing Tricep Extensions

The content in this page is not a substitute for professional medical advice. Please contact a doctor before using the information presented here.