In HIT the bench press is one all-out set to failure. This reference covers setup, cadence, and where failure shows — inside a rack with safety pins or with a competent spotter.
Setup
Lie flat, shoulder blades retracted, feet planted, safety pins at chest level or a spotter ready. Unrack to directly over the shoulders.
Cadence
Lower under control to the chest (3-4s), a brief touch — no bounce — and press up smoothly (2-3s). The bounce is where injuries happen and where a true rep is faked. See the failure definition.
Where failure occurs
Usually a few inches off the chest on the way up. When the bar stops there, lower it to the pins (or have the spotter take it). Failure, safely → See also the HIT squat reference.
Frequently asked
Can I bench to failure without a spotter?
Only inside a rack with safety pins set at chest level. Otherwise, always use a competent spotter. Never bench to failure without one or the other.
Failure Point is a training logbook, not medical advice. Training to failure carries injury risk.
Consult a physician before starting any intense training program.