Flat Barbell Bench Press👇
The flat barbell bench press is a staple of strength and hypertrophy training. The primary muscles at work in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles
Benefits: ✔️Targets the entire pec.
✔️Allows the lifter to lift heavy loads with a barbell.
✔️Increased upper body push strength (great for some sports, not so specific to others).
✔️Great for building the pec major as it is the prime mover in horizontal protraction.
✔️Great for building pec minor as it plays a large role in scapular downward rotation.
✔️Great for building anterior delts and triceps.
Limitations: ❌ ROM is limited due to the bar hitting the chest.
❌ Not the most efficient training for chest hypertrophy.
❌ Due to relatively heavy loads, there is high susceptibility to injury depending on technique.