Execution
Setup:
Set the bench to a 30-45° incline (not too steep).
Grip the bar slightly wider than shoulder-width.
Keep shoulder blades retracted and feet planted.
Lowering the Bar:
Take a deep breath and brace your core.
Lower the bar slowly until it reaches the upper chest (just below the collarbone).
Keep elbows at 45-60° to avoid shoulder strain.
Pressing Up:
Push the bar up while exhaling.
Fully extend arms without locking elbows.
Keep bar path controlled, finishing directly over the upper chest.
Targets:
Men
Beginner: 75 lbs
Intermediate: 135 lbs
Advanced: 185 lbs
Elite: 275 lbs
Women
Beginner: 35 lbs
Intermediate: 65 lbs
Advanced: 115 lbs
Elite: 155 lbs
Advanced Techniques:
Drop Sets: Reduce weight immediately after failure to extend muscle fatigue.
Slow Eccentric: Lower for 4-5 seconds to increase time under tension.
Paused Reps: Stop just above the chest for 1-2 seconds, eliminating momentum.
Focus On:
Lean forward slightly to shift emphasis to the chest.
Lower until elbows reach 90° while maintaining control.
Keep movement slow and controlled to avoid excessive shoulder stress.
Key Tips:
If too difficult, use assisted dip machines or resistance bands.
Add weight using a dip belt for progression.
Keep elbows close to the body, not flared.
Common Mistakes:
Setting incline too high, shifting focus to shoulders.
Dropping bar too low, risking shoulder injury.
Pressing at an incorrect angle, losing tension.