Barbell Bench Squat

Barbell Bench Squat


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

  1. 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.
  2. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
  3. Pause for a moment at the bottom of the movement, then push the barbell back up to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Once you have completed your set, carefully rack the barbell and sit up.
  6. Stand up and carefully step back from the bench.
  7. 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

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