Suggested Sets & Reps
3-4 sets of 8-12 reps
Form Tips
Key cues for perfect form
- Keep shoulders packed and feet planted
- Lower bar to mid-chest, press up explosively
Pro Tip: Focus on mind-muscle connection. Slow, controlled reps beat fast, sloppy ones every time.
Muscle Activation
Which muscles this movement targets
Front
Back
chest
triceps
shoulders
Common Mistakes
Avoid these to prevent injury and maximize gains
1Bouncing the bar off chest
2Flaring elbows too wide
3Lifting hips off the bench
4Not keeping feet planted