Barbell Bench Press
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
TricepsSecondary · 50%
ShouldersSecondary · 40%
Equipment
BarbellFlat Bench
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Chest~72h
Triceps~54h
Shoulders~54h
Programming notes
Barbell Bench Press is driven by the chest, with triceps and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Advanced5 days/wk
Standards
Arnold's Golden Six
Six exercises, three times a week. The program that still works, audited.
Beginner3 days/wk
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.
Intermediate6 days/wk