Execution
Setup:
Lie on a flat bench with feet firmly planted on the floor.
Grip the barbell slightly wider than shoulder-width (thumbs wrapped around).
Retract your shoulder blades and slightly arch your lower back for stability.
Descent (Eccentric Phase):
Take a deep breath and brace your core.
Lower the bar slowly (3-4 seconds), bringing it down to the mid-chest (just below the nipples).
Keep elbows at 45° to avoid excessive shoulder strain.
Pause & Press (Concentric Phase):
Pause briefly when the bar touches your chest.
Exhale and push the bar straight up, extending your arms without locking elbows.
Keep the bar path slightly arced, ending directly over the shoulders.
Targets:
Men
Beginner: 95 lbs
Intermediate: 155 lbs
Advanced: 225 lbs
Elite: 315 lbs
Women
Beginner: 45 lbs
Intermediate: 85 lbs
Advanced: 135 lbs
Elite: 185 lbs
Advanced Techniques:
Paused Reps: Pause at the bottom for 1-3 seconds before pressing. Increases strength off the chest and improves control.
Bands/Chains: Adds resistance at the top, increasing lockout power.
Tempo Training: Slow negatives (lowering for 4-5 seconds) to enhance hypertrophy and control.
Spoto Press: Lower the bar just above your chest and pause before pressing up, increasing time under tension.
Reverse Grip Bench Press: Uses a reverse grip to shift focus to the upper chest and reduce shoulder strain.
Focus On:
Grip the bar slightly wider than shoulder-width to maximize chest activation.
Elbows at 45° to reduce shoulder strain and improve pressing mechanics.
Feet planted firmly on the ground for optimal leg drive and stability.
Bar path should be controlled, moving from the mid-chest to directly above the shoulders.
Key Tips:
Use a slight arch in your lower back to stabilize the shoulders.
Engage your lats to create a strong pressing base.
Lower the bar slowly and under control for better muscle activation.
Pause at the bottom for increased time under tension.
Common Mistakes:
Bouncing the bar off the chest to cheat the lift.
Flaring elbows too wide, increasing shoulder strain.
Lifting hips off the bench, losing leg drive effectiveness.