Eccentryx / Exercise Atlas / push
Barbell bench press
Eyes under bar, shoulder blades pinned, feet set before unracking.
Muscles
- Primary
- chest
- Supporting
- triceps, front delts
Mechanics
- Pattern
- horizontal press
- Equipment
- barbell, bench
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Chest and triceps drive the bar while upper back stays locked to the bench.
- Progression
- Add load after all target reps land without a grind.
- Regression
- Use dumbbells or push-ups if shoulder position feels unstable.
Watch for
- Loose shoulder blades
- Bar drifting toward the face
Substitutions
- Flat dumbbell press
- Machine chest press
- Push-up