Exercises / Horizontal push
Barbell bench press
Horizontal push Barbell Complexity 5/5
Not for these clients
Rotator cuff tendinopathy. The generator automatically excludes this movement for those clients.
Working position
Setup
Lie on the bench, eyes under the bar, feet flat, shoulder blades pulled back and down.
Execution
Lower the bar to the lower chest under control, then press to lockout.
Coaching cues
- Blades stay pinned throughout
- Bar path to the lower chest, not the throat
- Drive the feet into the floor
Common fault
Bouncing the bar off the chest
Fix: Reduce the load and pause one count on the chest.
Muscles trained
Primary: Pectoralis major (pecs)Triceps brachii (triceps)
Secondary: Deltoid (delts)
Regression and progression
Easier: Dumbbell bench press
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.