1) Flat bench barbell presses

The mother of all gym-exercises, the flat bench barbell press aims to build muscular mass in the pectorals. If one walks into a gym at any time he/she is almost guaranteed to see someone sweating on the bench doing this exercise. Being one of the most basic ones in bodybuilding, the barbell press exercise not only builds thickness in the pecs but it is also a general upper-body blaster. The deltoids and the triceps also get in on the action.
For the execution of this exercise the subject lies on a flat bench gripping the barbell with both hands a tad wider than shoulder-width. Lifting or “unhooking” the barbell he/she pauses for a sec then slowly lowers it to the point where the bar actually touches his/her chest. The bar is then pressed upward all the way to the top of the motion.
Extra considerations:
- always keep the weight under full control. Never let it drop down then try to press it up using it’s bouncing momentum.
-the forearms should always close a 90 degree angle with the floor and the elbows should be pointed outward. Not only does this setup work the inside,.outside and middle part of the pecs best, but it also manages to lock out the delts and the triceps to the best possible extent.