Lie flat on a bench with your feet firmly on the floor and your eyes directly under the bar.
Grip the barbell slightly wider than shoulder-width apart with your palms facing away from you.
Unrack the bar by straightening your arms and position it directly above your chest.
Lower the bar slowly to your mid-chest, keeping your elbows at roughly a 45-degree angle to your torso.
Press the bar back up explosively to the starting position by extending your arms fully.
Maintain a slight arch in your lower back and keep your shoulder blades retracted throughout the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps | Strength, high intensity/volume |