Home / Fitness exercises / Chest / Barbell Bench Press (Flat Bench)

Barbell bench press (flat bench)

Through the fitness exercise dumbbell bench press, you can specifically train your chest muscles. It is a fundamental exercise that can be performed in various ways. For example, it is possible to train your muscles with dumbbells or on the machine. Furthermore, there are positive and negative variations that particularly challenge the upper or lower chest. Generally, dumbbell bench press, however, focuses on the middle chest. An alternative term for this fitness exercise is the bench press.

Interesting Facts The current world record in "Equipped" bench press is 501.2 kilograms, held by Will Barotti.

Women in strength training often neglect the possibilities that dumbbell bench press offers for their training plan. With this chest exercise, you can not only build muscle but also tone and successfully reduce weight in the chest muscles.

Dumbbell bench press is a fitness exercise that is used in almost every training plan, whether you are a beginner, intermediate, or advanced athlete. Thanks to its uncomplicated execution, you can effectively train your chest. As the weight increases, it is advisable to involve a training partner who monitors your execution and minimizes the risk of injury.

Engaged Muscles in Dumbbell Bench Press with the Barbell Dumbbell bench press is one of the most popular exercises in strength training to strengthen the chest muscles. Primarily, the focus in barbell bench press on the flat bench is on the major chest muscle (pectoralis major). Additionally, your triceps (triceps brachii) receives an effective stimulus through the narrow grip bench press, especially during close grip bench press. Supporting muscles include the front part of your deltoid muscle, the front serratus muscle (serratus anterior), and the anconeus muscle.

Execution of Flat Bench Dumbbell Bench Press with the Barbell Correct execution is crucial in barbell bench press on the flat bench. This can be divided into body position and movement execution.

Body position

You lie on a flat bench with your back and align the barbell over your head. Your feet are firmly planted on the ground to ensure sufficient stability. Next, you pull your shoulder blades back and tighten your lower back. You tend to have a slight arch. When dumbbell bench pressing, you fully grip the barbell with your fingers to prevent slipping. The ideal grip for dumbbell bench press is the overhand grip. Depending on the width of your shoulders, you choose an appropriate grip width for dumbbell bench press. When reaching the bottom of the chest, your forearms should be vertical. Afterward, you can take the barbell from the rack and position it above the chest.

Movement execution

During dumbbell bench press on the flat bench, the barbell is moved in a small arc downward to reach the bottom of your chest. Meanwhile, you consciously inhale. The upward press occurs in the same movement as you exhale. You do not fully extend your arms to protect your elbow joints through a slight arm bend. Further information on the correct angle between the elbow and body and lowering the dumbbell can be found in the common mistakes section below.

Stressed muscles and common mistakes

To achieve the optimal training result in chest pressing with the barbell on the flat bench, it is crucial to execute the movements carefully. Here, frequently occurring mistakes are highlighted, accompanied by corresponding tips for avoidance.

✅ Unfavorable angle between the upper body and elbows: It is advisable not to open the elbows outward when lowering the barbell. Depending on the chosen grip width, the elbows should tend inward. A recommended angle is between 45 and 60 degrees.

✅ Lowering the barbell at the wrong position: Occasionally, there is uncertainty about where the barbell should be lowered. It should not be at the neck or above the abdomen but rather slightly above the chest.

✅ Incorrect breathing technique: While lowering the barbell, it is advisable to inhale and exhale during the pressing upward. Incorrect breathing technique can otherwise lead to chest pain.

✅ Too fast or insufficient lowering: In chest pressing on the flat bench, it is important to lower the barbell to just above the chest. Some athletes end the movement 20 centimeters before the chest or perform it too quickly.

✅ Unstable stance on the ground: Both feet should firmly stand on the ground during the training on the flat bench to ensure stable support.

✅ Cushioning the weight on the chest: Some athletes dampen the barbell on the chest during chest pressing. When using momentum for the upward movement, it results in a relief of the chest muscles.

Alternatives and similar exercises to the classic bench press

There are various ways to effectively train your chest muscles. Below, you'll get an overview of alternative exercises to diversify your training and promote optimal development of your chest muscles.

Incline bench press with a barbell

The body position and execution of movements in incline dumbbell pressing are practically unchanged. The significant difference lies in performing this fitness exercise on an inclined bench, primarily targeting the upper part of the chest.

Negative barbell bench press

The reverse variation of barbell pressing is largely similar to the classic form. However, an inverted bench is used in the gym to specifically target the lower part of the chest.

Flat bench press with dumbbells

Flat bench pressing can also be effectively done with dumbbells. Instead of the barbell, two dumbbells are used. The body position and execution of movements remain the same, but this fitness exercise places higher demands on coordination.

Incline bench press with dumbbells

In incline dumbbell pressing, two adjustments are made compared to traditional barbell pressing. An inclined bench is used, and two dumbbells come into play. The result is targeted training of the upper part of the chest muscles with added flexibility in movements.

Negative incline bench press with dumbbells

The reverse incline dumbbell press can also be performed with dumbbells. This involves lying on a reverse inclined bench and grabbing two dumbbells.

Bench press on the multi press

Various devices are available in fitness studios to strengthen the chest muscles. Both the machine and chest press can be used for chest pressing. Some fitness studios also have special machines for chest pressing.

Tight bench press

In close-grip bench pressing, the grip position on the barbell varies. A narrower grip is used to specifically target the triceps muscles.