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Bench Press (Bottom-Drive Emphasis)
Exercise Details
- Equipment
- Barbell + bench press rack
- Sets & Reps
- 3-4 sets × 6-10 reps · rest 2-3 min
- How to do it
- Standard bench with a bottom emphasis: the bar touches the chest without bouncing; the shoulder blades stay set as you drive off (lats and serratus feeding the press); upper back never loosens from the bench.
- Common mistakes
- Bouncing off the chest, shoulder blades unloading off the bench, bar path wandering
Muscles Worked
Other Exercises for the Same Muscle
Cable Scapular Protraction · Push-Up Plus · Single-Arm Farmer's Walk
See the Serratus Anterior in the 3D anatomy tool →