Barbell Flat Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 4: Take a grip on the barbell that is one and a half times wider than shoulder width. Keep your elbows out to the side as you lower the weight slowly to the lower pec. Keep the movement slow and controlled, and squeeze the pec as you drive it up. Maintain the mind-muscle connection as you train. As well as training the pecs, this exercise also trains the triceps and front delt. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder.