How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Barbell Bench Press
The upper-body strength standard. Learn the shape before you load it.
Chest · Triceps · Shoulders · Barbell, Bench
How to handle weight
Work in the 5–8 range. First set RPE 7. Add 2.5 kg next week only if all sets hit the top of the range with a pause on set one. Miss reps? Stay at the same load.
Usual programming
3–5 sets of 4–8. Pause the first working set.
Caution
Need a spot or pins. Do not bounce. If the shoulder pinches at the bottom, raise the floor (pause higher) or switch to dumbbells. Wrists stacked, not cocked.
Setup
Lie on a flat bench, eyes under the bar, feet planted. Unrack over the chest, not the face.
Cues
- Bar path slightly arced to the lower chest
- Scapula set, not shrugged into the bench
- Legs stay quiet and drive into the floor
Common mistakes
- Bouncing off the chest
- Flaring elbows to 90° and grinding the shoulder
- Heels dancing
Home swap
Dumbbell floor press or push-up
