Barbell Bench Press
Chest TricepsFront delts Barbell weight × reps
| Primary muscle | Chest |
|---|---|
| Secondary | Triceps, Front delts |
| Equipment | Barbell |
| Logged as | weight × reps |
| Default jump | 2.5 kg |
| Strength standard | Bench press table |
Cue
Shoulder blades pinned, bar to lower chest, drive feet into the floor.
How to progress it in Outrep
Barbell Bench Press runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2.5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Outrep decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
In these programs
- Linear 3-day full body — Day A, Day C
- Upper/Lower 4-day — Upper A
- Push/Pull/Legs 6-day — Push 1
- Heavy/Light 4-day — Heavy upperPro
- Full body 2-day — Day 1Pro
- Upper/Lower 3-day rotation — Upper 1Pro
- Push/Pull 4-day — Push APro
- 5-day body part — ChestPro
Log it in Outrep
Add Barbell Bench Press to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.