Bench press
A barbell press lying on a flat bench. The main upper-body pressing lift for the chest, shoulders and triceps.
Hewed's call, in short
Hit 8 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Chest, Front of the shoulders, Triceps |
|---|---|
| Also works | Upper back (as a stable base) |
| Equipment | Barbell |
| Sets and reps | 3 × 5–8 (rep range) |
| How Hewed progresses it | Hit 8 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Lie with your eyes under the bar and your feet flat on the floor.
- Pull your shoulder blades together and down, and keep them there for the whole set.
- Grip a little wider than your shoulders, wrists stacked over your elbows.
- Lower the bar under control to the lower part of your chest, elbows angled somewhat in from your sides.
- Press up and slightly back until your arms are straight over your shoulders.
Why Hewed programs it this way
A five to eight rep range gives the bench room to move a rep at a time, because upper-body lifts can't take a 5 lb jump every session for long. You earn the next jump by reaching eight on every set.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Use a spotter or a bench with safety arms when the weight is near your limit.
- Touch the chest, don't bounce off it.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.