Barbell Bench PressTekan Dada Barbell
The classic strength builder for the upper body. Heavy, measurable and easy to progress week to week.
How to do it
Setup. Eyes under the bar, grip slightly wider than shoulders, shoulder blades squeezed together, feet planted.
- Unrack and hold the bar over your shoulders.
- Lower it under control to your lower chest.
- Drive it back up over your shoulders, keeping your wrists stacked over your elbows.
Most common mistake
Training heavy alone without a spotter or safety pins.
Coach's tip
Use the safety arms in the rack set just below chest height.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 120s |
| Intermediate | 4 sets | 8-12 reps | 120s |
| Advanced | 5 sets | 6-10 reps | 120s |
Get it in a plan
FitAI Coach places barbell bench press on the right days with the right volume for your level.
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