How to do a Bench Press
The bench press drives a loaded bar or dumbbells up from your chest to build the chest, front delts, and triceps. Good form lowers to the chest under control and presses to a full lockout on a steady bar path. CalmArms films from the side and grades every rep A–F, hands-free.
Muscles: Chest · Front Deltoids · Triceps
Demonstration: Barbell Bench Press
How to do it with clean form
- 1
Set up on the bench with the camera to your side in landscape.
- 2
Lower the bar or dumbbells to your chest under control.
- 3
Press back up to a full lockout, keeping a steady, natural bar path.
- 4
Match the bench angle you picked — flat stays flat, incline stays incline.
Common bench press mistakes CalmArms catches
Bouncing the bar off the chest instead of controlling it down.
Cutting the press short of lockout.
Flaring or drifting off a straight bar path.
Uneven arms on dumbbell variations.
How CalmArms grades the bench press
CalmArms grades how far you lower to your chest, your press to lockout, tempo, and whether you hit the bench angle you chose. Dumbbell sets also grade left-vs-right evenness; barbell sets ease up on that since the bar locks your hands together.
Variations graded
Grade your bench press on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.