Suggested Sets & Reps
3-4 sets of 8-12 reps
Form Tips
Key cues for perfect form
- Set bench to 30-45 degrees
- Focus on upper chest contraction at the top
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 weight
2Incomplete range of motion
3Flaring elbows too wide
4Not controlling the negative