ChestBarbellintermediate
Barbell bench press
Secondary: Triceps, Shoulders
Strength
3–5
reps · long rest
Hypertrophy
6–10
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Eyes under the bar, feet planted, upper back tight.
- Lower to the lower chest with elbows about 45–70° from the torso.
- Press back toward the rack, not just straight up.
Common mistakes
- Flaring elbows to 90°
- Bouncing off the chest
- Unplanted feet