DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: lie flat and stable with both feet planted.
- 02
Lower: bend the elbows until the bar is close to the lower chest.
- 03
Press: extend the elbows to press back up, keeping the body stable.
Common mistakes
- Hips lifting off the bench, losing a stable base.
- Wrists bent too far back, so the bar sits on the outer palm.
- Bar touching too high, near the neck rather than the lower chest.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Estimate a 1RM for this lift
Enter the weight and reps of a set taken close to failure to estimate a one-rep max. The formula is public (Epley, epley_v1); it helps you read your own logs, not pick today's load.
Estimate 1RM for Barbell Flat Bench Press ↗
Shown only for heavy barbell compound lifts: the basis is total bar plus plate weight, which does not apply to bodyweight or isolation movements.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doDumbbell Bench Press
Equipment needed: Dumbbell, Bench
When it applies: Use when the bench press station is taken, or to reduce shoulder strain. Dumbbells are logged per hand and do not convert directly from barbell total load. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doPush-up
When it applies: A fallback when no equipment is available at all. Bodyweight only, so it cannot be compared by load — record reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.