Flat Barbell Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Barbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Starting position: Lie flat on the bench with eyes beneath the bar, plant feet firmly into the floor, retract scapulae, and grip the bar slightly wider than shoulder-width.
- 2. Execution: Unrack the barbell, lower it under control to your lower-to-mid sternum, then drive explosively upward back over shoulder level.
- 3. Breathing and safety: Inhale deeply on the eccentric descent and exhale powerfully past the sticking point; always use collar clips and a spotter.
Physiological Impact
Caloric Benchmarking
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