The Barbell Flat Bench Press is another one of the big 3 bang for your buck exercises. It primarily targets your chest, as well as your triceps, and the front of your shoulders. To get started: 1. Lie down with your back on top of a flat bench, feet planted firmly into the floor. 2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest. 3. To ensure the tension is placed on your chest and not primarily on your sho