Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Flat Bench Press
Chest · Barbell, Bench · Primary muscle: Chest
Active
Difficulty3/5
Repetitions1–30
Sets1–10
Tempo3-1-1
Rest120s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Set the safety arms when available, then lie flat with your eyes approximately underneath the racked bar.
- Plant both feet firmly on the floor and keep your upper back and shoulders stable against the bench.
- Grip the bar slightly wider than shoulder width with your wrists stacked and controlled.
- Unrack the bar safely and position it above your chest with your arms extended.
- Lower the bar under control toward your mid-to-lower chest while keeping your elbows at a controlled angle.
- Maintain stable contact through your upper back, hips, and feet, then press the bar upward until your arms are extended.
- Repeat with controlled technique and rerack the bar securely when the set is complete.
Muscle focus
Muscles
Primary: Chest
Coaching
Tips
- Use a spotter when appropriate and use correctly positioned safety arms or pins when available.
- Choose a load within your ability and maintain control of the bar throughout every repetition.
- Keep the bar level, wrists stacked, feet planted, and upper back stable.
Technique check
Common mistakes
- Flaring the elbows excessively or bouncing the bar off the chest.
- Letting the wrists bend backward excessively or allowing the feet to move.
- Losing upper-back stability or lifting the hips excessively off the bench.
- Using an uneven bar path or pressing one side faster than the other.
- Using too much weight or lowering the bar without control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes