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Bench Press

moderate

Horizontal pressing strength benchmark.

General Benefits

  • - compound upper-body development

What It Affects

Focus Areas: chest, triceps, shoulders

Muscle Changes: upper-body hypertrophy

Physical Qualities: pressing power

Rules and Technique

  • - Scapula set.
  • - Stable leg drive.
  • - Controlled bar path.

Starter Plan

  • - 2x/week
  • - 4-5 sets x 4-8 reps

Nutrition Focus

  • - consistent surplus for gain goals
  • - protein distribution over meals

Explore Other Gym Activities

Deadlift

high

Posterior chain strength and total-body tension.

Rowing Machine

moderate

Cardio and posterior chain endurance blend.