Bench Press
Comprehensive biomechanics and technique cues to execute Bench Press with joint safety, maximal activation of the Chest, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Position the barbell at an appropriate height, gripping firmly and symmetrically on both sides.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Chest, moving the load smoothly without jerky momentum. eBolts technical cue: Keep elbows at about 45°; do not let the dumbbells drift forward.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Keep elbows at about 45°; do not let the dumbbells drift forward.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Push-up (feet elevated to add load).
Equivalent machine or convergent leverage machine at the gym.