The flat bench press is an excellent exercise for building up muscle mass. Grip the bar with your hands slightly further apart than the width of your shoulders. Breathe in when lowering the barbells. Lower the barbell to your chest and then push it back up.

During this exercise, it is recommended that you have a friend help you in case you run out of power all of a sudden or misjudge how much weight you can lift. Other than that, this exercise if very suitable for starting out with chest training.

Ralf recommends two sets of three to five repetitions here.