Phase
Set
Load
100 kg
Bar speed
0.00 m/s
TUT
0.0 s
Elbow
170°
Arm flare
60°
Pectorals, anterior deltoids, triceps
Pause
←
→
Repetition progress scrubber
0.25×
0.5×
1×
Path trace
Angles
Forearm vertical
Force arrow
Load
60 kg (warmup)
100 kg (standard)
140 kg (heavy)
180 kg (elite)
Technique fault
Standard technique (clean J-curve)
Elbows flared to 90° (high shoulder strain)
Bouncing off chest (loss of tension)
Hips lifting off bench (leverage cheat)
Path drifting over face (shoulder lever arm)
Path drifting down to belly (loss of stack)
Wrists bent back (carpal shear)
Drive the bar off the lower sternum in a smooth J-curve back over the shoulder joint.