Lie on a flat bench with a spotter placing a board (1-5 boards thick) on your chest.
Unrack the barbell with a standard bench press grip and hold it at arm's length above the board.
Lower the bar under control until it touches the board on your chest.
Pause briefly on the board to eliminate any bounce.
Press the bar explosively back up to full lockout, driving through your chest and triceps.
Re-rack the bar and repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 3-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 1-3 reps with heavy overload | Strength, high intensity/volume |