Barbell Bench Squat
Description
This exercise involves using a barbell to perform a squat while lying on a bench. It targets the lower body muscles, including the quadriceps, hamstrings, and glutes, as well as the core muscles. It can be a challenging exercise that requires proper form and technique to avoid injury.
Muscle Group
Equipment Required
Barbell Bench Squat Instructions
- Start by lying flat on a bench with your feet firmly planted on the ground and your hands gripping the barbell with an overhand grip.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom of the movement, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
- Once you have completed your set, carefully rack the barbell and sit up.
- Stand up and carefully step back from the bench.
- Take a moment to stretch out your chest and arms before moving on to your next exercise.
Barbell Bench Squat Form & Visual
Barbell Bench Squat Benefits
- Strengthens the chest, shoulders, and triceps
- Improves upper body pushing strength
- Engages the core muscles for stability
- Can increase overall muscle mass and definition in the upper body
- May improve posture and reduce risk of shoulder injuries
Barbell Bench Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
- Chest (secondary)
- Triceps (secondary)
- Shoulders (secondary)
Barbell Bench Squat Variations & Alternatives
- Dumbbell Bench Press
- Barbell Squat
- Barbell Bench Press
- Dumbbell Squat
- Incline Bench Press
- Front Squat
- Close-Grip Bench Press
- Back Squat
- Decline Bench Press
- Split Squat
