Sport

Bench Press Your Bodyweight

14 weeks · 0 milestones

Execute a bench press of 1× your bodyweight. Video proof required with spotter visible.

Milestone map

3 milestones

Film a max-effort set to establish your starting point and diagnose technique gaps. Have a training partner or coach watch live. Record bodyweight the same day so the target weight is unambiguous from day one.

Proof required

Submit: (1) video of your current best attempt showing full range of motion; (2) note confirming current bodyweight; (3) one specific technique issue you identified.

What gets checked

Video shows bar touching chest and full elbow lockout — no partial reps counted
Bodyweight and loaded bar weight are both stated or visible so target weight is clear
A real technique issue is named (bar path, elbow flare, uneven lockout) — not 'good overall'

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Mastery

ExRx Bench Press Standards

Locate your current level against population percentiles

Unlocks after completing Foundation + Depth