Muscle
Chest
PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS
Chest Focus
Bench Press
Coach Notes
Coach Take
One of the cleanest ways to build pressing strength and track progress over time.
Make It Easier
Dumbbell Bench Press
Level It Up
Paused Bench Press
Build Size
4 x 6-10, rest 2:00-2:30
5 X 3 5 Rest 2
30-3:30
Attribute Breakdown
Equipment
Barbell
BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL
Movement
Push
PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Strength
PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION
Ego
High
HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE
Related Exercises
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