LongformLongform · Movement study
Bench Press
Practice horizontal pressing for chest and elbow-extension training, recording stable repetitions.
Current example: Flat Dumbbell Bench Press。A starting example with independently adjustable weights.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
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Lie on a flat bench with head, upper back, and hips supported, feet grounded, and dumbbells above.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Flat training bench and Dumbbells
- Keep head, upper back, and hips supported, with stable feet.
- Align forearms and wrists and control the lowering phase.
- Press within a comfortable range without bouncing or shrugging.
Joints: Shoulder joint, Elbow joint, and Wrist joint
Safety and Scope
- Learn dumbbell setup and finishing with a light load; ask a partner for help if needed.
- Barbell variants require reliable safety equipment or a qualified helper. Do not attempt maximal loads alone.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Use a light flat dumbbell press in a comfortable controlled range.
Adjustment Boundaries
- Adjust load under the plan only after stable, comfortable support and repetitions, without bouncing or twisting.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- American Council on Exercise · Chest Press (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.