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
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To Bench Press
Jeff Nippard
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
