strength

Bench Press

Measured in lbs · higher is better

Load the heaviest plates closest to the bar, lightest last; printed plate faces toward the camera
1 to 10 reps in one set
OPEN with a 3-second loadout hold: camera about 1 m from the plate side, 30-45 degrees off the bar axis, held still on the stack
In that hold: end cap, every plate edge, collar, and bare sleeve tip visible; tap each plate once, outermost to innermost
Then film from bar height, 30-45 degrees off the bar axis
Whole bar and BOTH sleeves in frame the entire take
No window or bright light behind the bar
Collars on, plates pushed together
Full body in frame through every rep
Bar touches the chest with no bounce
Full lockout at the top; butt stays on the bench
One continuous take through the rack
Be in frame within the first 5 seconds
Bar visible within the first 5 seconds
Angles accepted: left side, right side
Max video length: 1:30

How the movement should look. Match this form when you film yours.