Flat benches are a common strength training aid in both commercial and home gyms. They assist you in pressing heavier weights with the use of barbells and plates. The flat bench press is a key exercise for building upper body strength and mass, which enables you to work pectorals, deltoids and triceps. The presses on a flat bench should be performed with an overhead barbell catcher that ensures safety during training. Flat benches are also commonly used for performing dumbbell presses or flies that help in targeting the middle and outer areas of pectoral muscles to effectively build the chest.