quadsbarbell
barbell bench squat
barbell bench squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up a barbell on a squat rack at chest height.
Step 2. Stand facing away from the rack, with your feet shoulder-width apart.
Step 3. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
Step 4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step 5. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
Step 6. Lower your body down into a squat, keeping your knees in line with your toes.
Step 7. Pause for a moment at the bottom, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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