Perfoming Your Barbell Bench Front Squat
- Sit in the centre of a flat bench, and use a barbell rack for the bar, if the weight is heavy.
- Bring your arms up under the bar, keeping your elbows high.
- Lift the bar off the rack, using the power in your quadriceps for explosiveness.
- Step out of the rack, and get ready to squat.
- Bend your knees and lower the bar gradually, until you can feel your glutes touching the bench.
- When you feel the bench, dig into the floor with your heels and push through, returning to the start position.
- Repeat these steps until you have completed your set.
Lift Bible Tips for the Bench Press
The bench press is a staple workout for your chest & it always feels great after you've done a few sets of this exercise. There are a few tips which can help elevate your chest press, helping you to add muscle a little faster. More importantly, it will allow you to exercise with perfect form.
We advise you to plant your feet for this exercise, as it allows you to maintain control over your workout. It also helps you push through, which is essential on those later reps which will be difficult to complete. Although you're doing a chest based exercise, you need to use the power in your legs to drive through each rep.
We also advise that you keep your hand fully wrapped around the bar. Quite often, I've seen people use a grip using their fingers only, leaving their thumbs flat against the barbell. This is quite difficult & will potentially lead to a thumb/wrist injury.
Depending on the weight you're lifting, it's likely that you may also require a Spotter. This is another person training in the gym, that will be on stand-by to help you with the weight. As things gets heavier, you'll definitely need help. If you train alone, don't be worried about asking another person to spot you!
Target Muscles: Quadriceps
Required Level: Beginner / Intermediate
Synergist: Adductor Magnus, Soleus
Perfect Day to Train: Leg Day (The Nations Favourite!)