Bench Press Form Check
Wondering if your bench press is solid? Prop up your phone — GOODREPS watches your elbow angle (shoulder → elbow → wrist) live and scores every rep while you train your chest and triceps, with shoulders assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Form Check
LIVEHOW TO DO A PROPER BENCH PRESS
Setup Lie back on a bench, side-on to the camera, weights at chest level.
- Press the weights up until your arms are straight.
- Lower under control to your chest.
- Keep your wrists stacked over your elbows.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED BENCH PRESS
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your elbow angle (shoulder → elbow → wrist) on-device — no wearables. A bench plus a barbell or dumbbells — log the weight, track PRs.
Move — and watch the form bar
The bar fills from ~75° toward ~155° at the bottom. Cut range short and it tells you; full ROM is what counts.
WHAT THE CAMERA WATCHES
- Your elbow angle, live — from roughly 75° at your chest up toward 155° at lockout. Bounced half-reps don't bank; controlled full presses do.
- Your personal range of motion — after 3 clean reps the counter calibrates to your build and arm length.
- The full path, down and up — cut either end short and the form cue is blunt: "Full range of motion."
COMMON BENCH PRESS MISTAKES
Bouncing off your chest
The bounce saves the rep and skips the strength. Touch your chest under control — a one-beat pause makes every rep honest.
Flaring elbows to 90°
Straight-out elbows grind your shoulders under load. Tuck them to roughly 45–70° from your torso and the press gets stronger and safer.
Feet dancing on the floor
Your legs are part of the lift. Plant your feet, screw them into the floor, and keep that tension through the whole set.
Half lockouts
Ending the press with bent elbows leaves the rep unfinished — and uncounted. Press until your arms are straight over your shoulders.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Do I need a barbell and rack to check my bench press?
No — dumbbells on any flat bench work the same movement, and they're safer without a spotter. Log the weight and the app tracks your PRs.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start. If a rep still slips through, manual counting is always one tap away.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.