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TRAIN THE SAME BODY PART

ALL CHEST EXERCISES

01Barbell Bench Press4 × 6–802Incline Dumbbell Press4 × 8–1003Push-Up3 × 10–1504Dumbbell Chest Fly3 × 10–1205Incline Push-Up3 × 12–1506Standing Cable Press3 × 10 / side07Close-Grip Push-Up3 × 8–1208Dumbbell Floor Press3 × 8–1009Dumbbell Pullover3 × 10–1210Chest Dip3 × 6–1011Decline Dumbbell Press3 × 8–1012Smith Machine Bench Press4 × 813Seated Chest Press3 × 10–1214Cable Crossover3 × 12–1515Low-to-High Cable Fly3 × 1216Incline Dumbbell Fly3 × 10–1217Dumbbell Squeeze Press3 × 10–1218Wide-Grip Push-Up3 × 12–1519Archer Push-Up3 × 6–8 / side20Deficit Push-Up3 × 8–12

CHEST / PUSH

Barbell Bench Press

A chest-focused movement for controlled pressing strength and upper-body muscle development.

SETS / REPS4 × 6–8
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Barbell Bench Press reference. Follow the setup, controlled working path, return, and reset with the same form.

Barbell Bench Press technique — set position

01SETBuild a stable starting position.

Barbell Bench Press technique — brace position

02BRACECreate tension before moving.

Barbell Bench Press technique — lower position

03LOWEREnter the range with control.

Barbell Bench Press technique — work position

04WORKMove through the strongest path.

Barbell Bench Press technique — return position

05RETURNControl the return phase.

Barbell Bench Press technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Control every rep
  • Keep shoulders stable
  • Leave 2 reps in reserve
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not flare the elbows straight out from the shoulders.
  • Do not bounce, shorten the range, or let the shoulders roll forward.
  • Do not add weight if you cannot control the lowering phase.

STEP BY STEP

MOVE WITH CONTROL.

  1. Set a stable base and position the shoulders down and back.
  2. Use a controlled range with wrists and elbows comfortably aligned.
  3. Press or bring the arms together without bouncing.
  4. Return slowly and stop the set before technique changes.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.