Module 9: Bench Press

Lead Instructors:  Brett JonesJeremy Layport
 Access:  All   Status:  Active   Lesson:  Part of Course
The Bench Press is the most efficient exercise for building upper body strength and hypertrophy. No other press can offer the same return on a given volume of investment.

Lesson Specs


  1. Watch the Lesson
  2. Take notes on key aspects
  3. Bookmark key points in the Lesson
  4. Ask questions on the Forum
  5. Use Lesson resources to supplement your knowledge

Lesson Chapters

  1. Introduction to the Bench Press
  2. Arch Development
  3. Technique
  4. Spotting
  5. Conclusion to the Bench Press

Lead Instructors

Brett Jones

Director of Education

Brett Jones, MS, ATC, CSCS, is a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Brett is currently the Director of Education for StrongFirst and presenter and advisory board member for Functional Movement Systems.


Jeremy Layport

Master StrongFirst Certified Instructor

Jeremy Layport is a strength and conditioning coach and Master StrongFirst Certified Instructor living in Paso Robles CA. He has been a collegiate strength and conditioning coach for 13+ years, most notably at the University of Colorado (2015-2017) and San Jose State University (2004-2011). Jeremy has worked with a wide variety of people from professional athletes to post-surgical 65-year-old women. Jeremy’s philosophy is that, “Everyone is an athlete and needs similar training, it just depends on what degree and where that specific individual is on the spectrum.”

In his own personal endeavors, Jeremy is a lifelong athlete currently competing in strength sports and learning jujitsu. Jeremy has competed in Olympic style weightlifting (94k, 96k, 105k) since 2005 and raw powerlifting (215lbs) 2014. In 2006, Jeremy became the third person to successfully pass the StrongFirst “Beast Tamer Challenge.”

M.A., Exercise Physiology, 2006
B.S., Exercise Science & Sports Medicine, 2002

Other Certifications:
CSCS with the National Strength & Conditioning Association
USA Weightlifting Club Coach
Gymnastics Strength Training with Gymnastic Bodies
RPR Level 1 & 2


Other Lessons in This Course


Module 1: Intro, Expectations, and Safety

Welcome to the online StrongFirst Barbell Course. In this introductory lesson, Brett and Fabio lay out expectations and important considerations to keep your training safe and productive.

Module 2: Joint Mobility, Warm-Up, and Breathing

Proper mobility is an essential element of safe training. This lesson introduces you to the mobility complex, where we cover drills and exercises to help prepare your body for barbell training.

Module 3: Foundations for the Barbell Course

Barbell foundations are the essential skills that you will revisit throughout the upcoming barbell lifts.

Module 4: Back Squat

The Back Squat is a classic test of lower body strength and a high skill exercise.

Module 5: Zercher Squat

The Zercher Squat offers many unique advantages over the Back or Front Squat. It is easy on the wrists, elbows, and shoulders, and requires less upper body flexibility.

Module 6: Military Press

The Military Press is a classic test of upper body strength that requires a solid midsection. Before viewing this lesson, you may want to revisit the “Plank” from the Foundations lesson.

Module 7: Sumo Deadlift

The Sumo Deadlift is considered a classic test of whole-body strength. It is defined by deadlifting with your hands gripping the bar inside of your legs (wide or sumo stance).

Module 8: Conventional Deadlift

The Conventional Deadlift is considered the “ultimate” test of strength and powerful strength builder for the entire body. It is defined by deadlifting with your hands gripping the bar outside of your legs (narrow stance).

Module 9: Bench Press

The Bench Press is the most efficient exercise for building upper body strength and hypertrophy. No other press can offer the same return on a given volume of investment.

Module 10: Bridge Floor Press

The most efficient alternative to the bench press when a bench and/or a rack aren’t available. Great exercise for building upper body strength and hypertrophy.

Module 11: Program Design

Proper programming is critical when it comes to getting the most from your Barbell training. To conclude the course, Brett joins Fabio to talk about continuing your strength journey with Barbell training.