Chest
Seated Bench Press
A controlled, upright variation of the classic chest press designed for maximum stability and pectoralis isolation.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so that the handles align with the middle of your chest.
Sit with your back and head firmly against the pad and plant your feet flat on the floor.
Grasp the handles with a full overhand grip, ensuring your wrists remain in a neutral position.
Exhale as you push the handles forward until your arms are nearly straight, avoiding a full elbow lockout.
Inhale and slowly lower the weight back toward your chest until you feel a moderate stretch.
Maintain control throughout the entire range of motion to keep constant tension on the muscle.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the seat pad
- Allowing the shoulders to roll forward during the press
- Using momentum or bouncing the weight stacks
- Shortening the range of motion by not coming back far enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.