Set an adjustable bench to a 30-45 degree incline and position yourself with your back firmly against the pad.
Grip the barbell slightly wider than shoulder-width and unrack it with straight arms.
Lower the bar in a controlled manner to your upper chest, just below the collarbone.
Press the bar back up to full arm extension, keeping your wrists straight and elbows at about 45 degrees.
Keep your feet flat on the floor and maintain contact with the bench through your head, upper back, and glutes.
| 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 6-8 reps | Strength, high intensity/volume |