Barbell Bench Press
Chest · Triceps · Front delts
4Sets
6Reps
65 kgLoad
Sets done
0 / 4 · 6 reps · 65 kg
- 1
Lie flat with eyes under the bar, feet planted on the floor.
- 2
Grip slightly wider than shoulder width, unrack and hold over your chest.
- 3
Lower the bar under control to your mid-chest.
- 4
Press back up until arms are fully extended.
- Form cues
- Keep shoulder blades pinched together
- Bar touches mid-chest, not neck
- Drive feet into the floor
Plan B — equipment busy or missing?
Dumbbell Bench Press
Only needs dumbbells + flat bench. Same 4 x 6 — adjust load so the final reps still leave 1-2 in reserve.