Lie on a flat bench and grip the barbell with a shoulder-width or slightly narrower grip.
Unrack the bar and hold it directly above your chest with arms fully extended.
Lower the bar slowly to your mid-to-lower chest, keeping your elbows close to your torso.
Press the bar back up to full extension by driving through the triceps.
Keep your shoulder blades retracted and your back slightly arched throughout.
Re-rack the bar safely after completing your set.
| 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 5-8 reps | Strength, high intensity/volume |