Bench Press Checklist
Bench Press Checklist
General Items
- Have a spotter if lifting heavy weights
- Monitor for proper form throughout the lift
- Focus on controlled movements, avoiding jerking or bouncing
Preparation
- Choose appropriate weight
- Check barbell and plates for damage
- Ensure bench is stable and secure
- Set up safety bars if training alone
- Warm up with dynamic stretches
- Wear proper athletic footwear
Setup
- Lie flat on the bench
- Position eyes directly under the barbell
- Grip the bar with hands slightly wider than shoulder-width
- Plant feet firmly on the ground
- Retract shoulder blades and arch the back slightly
Execution
- Unrack the barbell with control
- Lower the bar to chest level slowly
- Keep elbows at a 45-degree angle from the body
- Push the bar back up in a straight line
- Breathe in while lowering, breathe out while lifting
Post-Exercise
- Re-rack the barbell safely
- Perform static stretches for chest and shoulders
- Hydrate and refuel after workout
- Review performance and adjust weight if necessary
- Ensure gym area is clean and equipment is returned
Generated from Panda Checklist
Get More Done with Checklist App
Stop juggling multiple tools and spreadsheets. Our app helps you organize tasks, collaborate with your team, and track progress all in one place.
Smart Task Management
Create and organize tasks with priorities, due dates, and reminders.
Team Collaboration
Share checklists, assign tasks, and track progress in real-time.
Progress Tracking
Visualize progress with charts and stay motivated with achievements.