By having a spotter help you unrack the bar at the start of the lift, you will have an easier time during the rest of the lift. Just make sure you don't let them touch the barbell once you start benching unless you need help racking the barbell.
Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.
Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.
Front portion of your shoulder.
Lower tricep, close to your elbow.
Outer region of your tricep.
Upper region of your tricep.
Barbell
Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.
Flat Bench With Rack
If you need to use a flat bench with rack for an exercise, but cannot find one, do not substitute it for a flat bench without rack.
Exercises that target the same primary muscle groups and require the same equipment.
Exercises that target the same primary muscle groups with different equipment
