Chest · Barbell
Bench Press
The bench press is a barbell pressing movement performed lying on a flat bench, lowering the bar to the chest and pressing it back to arm’s length, and it is one of the three lifts contested in powerlifting.
Also called Bench. orcatrain matches these names when you search the movement catalogue.
How is the bench press performed?
The lifter lies on a flat bench with the bar racked above the eyes, takes a grip somewhat wider than shoulder width, and unracks the bar to hold it over the chest with straight arms. The bar is lowered under control until it touches the chest, then pressed back until the elbows lock. The feet stay in contact with the floor and the shoulder blades stay pinned against the bench throughout, which is what gives the press a stable base to push from.
What does the bench press train?
The bench press is the standard measure of upper-body pressing strength, training the chest, front deltoids and triceps together in one movement. It is the flat-barbell reference point that the incline, dumbbell and machine pressing variations are all measured against — each of those changes the angle, the stability demand or the range of motion, but the flat barbell press is the one with a contested standard behind it.
How does orcatrain score the bench press?
Bench press is one of the three lifts orcatrain sums into your headline strength total, alongside the squat and the deadlift — that sum is exactly what the DOTS coefficient is defined on, so the headline number is the coefficient being used as intended rather than stretched.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Bench Press.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.