A Typical Session
31 Min
Warm-up
6m
Main Set
20m
Cooldown
5m
12 kcal
/ min (est.)
4 × 8
sets × reps
Why this exercise
Difficulty: Intermediate
A compound strength exercise that builds overall upper-body power and muscle mass.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
8
Rest
90s
How to Perform
- 1.Lie on a flat bench with feet flat on the floor.
- 2.Grip the bar slightly wider than shoulder-width.
- 3.Lower bar slowly to mid-chest level.
- 4.Push bar upward explosively to starting position.
Pro Tips
- •Keep shoulders retracted and chest up.
- •Avoid bouncing the bar off the chest.
- •Control both lowering and lifting phases.
Equipment
Barbell, Flat Bench
Safety
Always use a spotter for safety when lifting heavy.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.