SEQD EXERCISE GUIDE
How to do the
Bench Press.
The bench press is a horizontal pressing exercise used to build pressing strength and upper-body muscle.
MUSCLESChest, triceps and front delts
EQUIPMENTBarbell and flat bench
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatableUse a setup you can reproduce.
LOGRecord itKeep sets, reps and load.
NEXT TIMECompare itKnow what you actually did.
HOW TO
Bench Press technique.
Use a load you can control and a range you can repeat.
- Lie on the bench with your eyes roughly under the bar and plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width and set your upper back against the bench.
- Unrack the bar with straight arms and bring it over the mid-chest.
- Lower the bar under control toward the lower-to-mid chest while keeping your wrists stacked over your forearms.
- Press the bar back up until your elbows are straight without bouncing the bar or losing your position.
MUSCLES WORKED
Chest, triceps and front delts.
The exact contribution changes with setup, range of motion and technique.
COMMON MISTAKES
Keep the rep consistent.
- Letting the shoulders roll forward at the bottom
- Bouncing the bar off the chest
- Allowing the wrists to fold back excessively
- Changing the bar path from rep to rep
PROGRESSION
Make the next session comparable.
Keep the setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →LAST TIMERecorded
TODAYCompare
NEXTProgress with context
ALTERNATIVES
Other options.
- Dumbbell Bench Press
- Incline Dumbbell Press
- Machine Chest Press
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.