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It targets the chest muscles, anterior deltoids, and triceps brachii while strengthening the entire upper body and improving performance in push-ups, dips, dumbbell press, and overhead press movements.

• Beginners: ~50–60 kg

• Intermediate: ~80–90 kg

• Advanced: 110 kg+

Focus on proper form and consistent progression.

Yes — ideal for learning bar path, grip, and positioning before increasing load.

A structured strength training system using low reps, progressive overload, and heavy pressing to improve bench, squat, deadlift, and overhead press numbers.

Absolutely — it’s one of the “big three” lifts for improving upper-body muscle growth, stability, and pressing motions.

No. Train it 1–2 times per week with proper recovery for better long-term progress.

• Bouncing the bar

• Flaring elbows

• Lifting hips

• Uneven grip

• Rushing the lowering phase

• Strength: 3–5 sets of 4–6

• Hypertrophy: 3–4 sets of 8–12

Yes — use a spotter, keep feet stable, maintain tight shoulder blades, and focus on steady, controlled motion.