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 while lifting a weighted barbell or dumbbells vertically. This exercise helps build upper body strength and muscle mass. To perform the flat bench press, lie on your back on a flat bench with your feet flat on the ground. Grip the barbell slightly wider than shoulder-width apart, lower it to your chest, and then push it back up to the starting position. Proper form is essential to prevent injury and maximize effectiveness.