The Flat Bench Press is a popular strength training exercise primarily targeting the pectoralis major muscles in the chest. It involves lying flat on a bench and pressing a weighted barbell or dumbbells upward from the chest until the arms are fully extended. This exercise can be performed with a spotter for safety, especially when using heavy weights. To perform the Flat Bench Press correctly, one should lie back on a flat bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width apart, lower it to the chest, and then push it back up. Proper form is essential to prevent injury and maximize effectiveness.