145

Starting Position1. Lie on the flat bench, with back

pressed firmly against the pad-ding and feet flat on the floor.

2. Grasp the bar using an over-hand grip, with hands 3 to5 inches wider than shoulder-width apart, and lift the barfrom the standards.

3. Arms should be fully extended(not locked) as the bar is heldover the chest area.

CH

EST

Flat Bench Press(Olympic Bar)

Primary Muscles Worked• Pectoralis major

(midchest)• Anterior deltoids

Exercise Technique1. Slowly lower the barbell to

touch the nipple line of yourchest.

2. Once the bar lightly touchesyour chest, push it upwardto the starting position.

3. Repeat the movement untilthe desired number of repe-titions is completed, keep-ing the movement fluent,slow, and controlled.

146

Starting Position1. Grasp the dumbbells using an overhand grip,

while sitting at the end of the flat bench.2. Rest the dumbbells in an upright position on

your knees.3. Lie on the flat bench, simultaneously bringing

the dumbbells to the sides of your torso at chestlevel.

4. Raise the dumbbells to a position of straightarms’ length.

5. At this point the dumbbells are held directlyover your chest, in contact with each other,while your palms are facing inward.

6. Elbows must remain flexed throughout theentire movement.

CH

EST Flat

Dumbbell FlysPrimary Muscles Worked

• Pectoralis major(midchest)

• Anterior deltoids

Exercise Technique1. Slowly lower the dumb-

bells in an arc-like mo-tion toward the floor untilyour chest is comfort-ably stretched (visualizeopening a book).

2. Once this stretch isreached (dumbbells ateither side of your chest),return the dumbbells tothe starting position,using the same arc-likemotion.

3. Perform the desirednumber of repetitionswhile keeping the move-ment fluent, slow, andcontrolled.