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.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary
Chest
Tertiary
Triceps
Tertiary
Shoulder
Tertiary