How To Do A Flat Bench Press Video

Working out the shoulders with bench presses on a flat bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Keep back flat
Keep abs tight
Make sure grip is even
Don't move too fast

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I'm going to show you how to do a flat bench press. Right here we have a flat bench. This exercise is going to be working your chest, your shoulders and your triceps. It's very important to keep your back nice and flushed with the back pad, keeping your feet firmly planted on the floor. If you have trouble keeping your back straight and flat against the pad, you can bring your legs up. That's going to help press your back down, keep your abs tight. That's going to help keep your back down. Or you can place your feet on the edge of the bench. I'm going to keep my feet firmly planted on the floor, my abs tight, my chest out, pressing the weight over top of my chest, inhale on the way down, exhale on the way up. Making sure your grip is even from the center of the bar, staying in control of the weights at all times, making sure not to swing the weights around or move too fast, return back to the starting position. Just remember a few key points: keep your back nice and flushed with the back pad, feet firmly on the floor, up in the air or on the edge of the bench, grip even from the center of the bar. That is the way you properly execute a flat bench press.

How to Do a Flat Bench Press Video

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