CompoundBarbell
Barbell Bench Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lie on the bench with eyes under the bar; set feet firmly on the floor.
- Retract and depress shoulder blades to create a stable upper-back shelf.
- Grip the bar slightly wider than shoulder-width with wrists stacked over forearms.
- Unrack and hold the bar over mid-chest with elbows slightly tucked.
- Inhale and brace, then lower the bar to the lower chest/upper sternum area under control.
- Touch lightly without bouncing and keep elbows at a comfortable angle (about 30–60 degrees).
- Press up and slightly back toward the rack using leg drive and chest/triceps.
- Lock out with control, reset your breath, and repeat.
💡Coaching Cues
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Shoulder blades pinned: down and back.
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Bar touches lower chest, then presses up and back.
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Wrists stacked; do not let hands bend back.
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Feet drive the floor for stability, not hip lift.
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Control the descent; pause if you lose position.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Bouncing the bar off the chest.
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