Bench Press

Chest

Live demo

Bench Press

Tempo

3-1-1-0

Upper ChestFront DeltsTricepsSerratus

Muscle activation

PrimarySynergist
Upper Chest
78%
Front Delts
90%
Triceps
44%
Serratus
45%

PR

100 kg

Trend

+8%

Sessions

24

How to perform

  1. 1Set up under the bar with shoulder-blades retracted and feet planted.
  2. 2Unrack and lower the bar with control to mid-chest.
  3. 3Drive feet into the floor and press the bar back to lockout.

Cues

Tight upper backElbows ~45°Bar path arcFull lockout