bench press
Strength Standards by Bodyweight: Bench, Squat, Deadlift
Bodyweight-relative norms for bench, squat, and deadlift, broken into level tiers with goal tables and velocity benchmarks to see where you stand.
Close-Grip Bench Press: Tricep Power and Lockout Strength
Build tricep lockout power and carryover to the competition bench press with close-grip bench. Biomechanics, grip width, programming, and velocity targets.
Spoto Press: Bench Press Bottom Control and Chest Stimulus
The Spoto press pauses the barbell 2-3 cm off the chest, eliminating the bounce reflex and forcing true pectoral strength at the most mechanically.
How to Increase Your Bench Press Max: Weak Point Fix
Bench stuck at the same number? Diagnose whether it's off-chest, mid-range, or lockout, then fix it with accessory work and velocity profiling.
How to Set Up for Bench Press Properly
Shaky bench form usually starts at setup. Fix foot drive, arch, grip width, and bar path with clear checkpoints, then verify with PoinT GO velocity data.
Close Grip Bench Press: Tricep Power and Lockout Strength
Complete close grip bench press guide: hand position, muscle activation ratios, load-velocity targets, velocity loss cutoffs, and programming for tricep.