The bench press measures upper body strength in its simplest form. It demands technical precision, tight setup, leg drive, and intelligent progression. Effective bench training balances heavy singles, volume work, accessory development, and recovery management. On this site you will find technique refinements, paused work strategies, meet preparation insights, and programming adjustments based on real training data. A strong bench is built over years, not weeks.
After years of trial and error, I realized the simplest warm-up was also the most effective: start with the bar, follow the same weight jumps every session, and save your energy for the work that actually matters.
January 20, 2026 • 2 minute read