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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 3-5 | 3-5 min |
| Hypertrophy | 4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Bench Press to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
4
cal/min light
6
cal/min moderate
9
cal/min vigorous
Narrow grip shifts focus to triceps
Greater range of motion and balance
2-second chest pause builds power
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Bench Press is suitable for those with some training experience. Build up from lighter weights focusing on form.
Bench Press primarily targets the Pectoralis Major. Secondary muscles include Anterior Deltoid, Triceps. This makes it effective for Chest development.
Most people benefit from doing Bench Press 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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