HOW TO PERFORM IT
Make every rep comparable.
SetupLie with your eyes roughly under the bar, plant your feet firmly and set your shoulder blades back against the bench. Choose a grip that lets your wrists stay stacked over your forearms.
ExecutionUnrack the bar without losing your upper-back position. Lower it under control toward the lower-to-mid chest, then press back up while keeping your feet planted and your shoulders stable.
Key cueDrive your upper back into the bench while you press.
WHAT TO TRACK
Record more than the weight.
Keep the setup consistent and log load, repetitions and RIR. Compare today's working sets with the same exercise from your previous session.
HOW TO PROGRESS
Change one useful variable at a time.
Progress when you can complete your intended repetitions with controlled technique and the effort level you planned. Add load or repetitions gradually rather than changing several variables at once.