SHIFT Fit
Barbell bench press
Barbell bench press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with bar above chest in rack.
- Lower bar towards chest then press. Set the bench-press safeties correctly and arrange appropriate spotting.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Set the bench-press safeties correctly and arrange appropriate spotting. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 5 reps; 75s rest between sets. | full gym |
| advanced | 2 sets × 8 reps; 75s rest between sets. | full gym |
| advanced | 3 sets × 8 reps; 90s rest between sets. | full gym |
| advanced | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Set the bench-press safeties correctly and arrange appropriate spotting.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.