Barbell Bench Squat
Target Muscle
Secondary Muscles
Equipment
Lay flat on your back on a bench, feet flat on the ground.
Grasp the barbell with hands slightly wider than shoulder-width apart.
Lift the barbell off the rack and hold it straight over your chest with your arms fully extended.
Lower the barbell to your chest in a controlled manner.
Push the barbell back up to the starting position, fully extending your arms but not locking your elbows.
Barbell Squat:
Start by standing up straight, feet shoulder-width apart, with the barbell resting on your upper back.
Keep your back straight and bend at the knees and hips as if you're sitting back into a chair.
Lower your body until your thighs are parallel to the floor, keeping your knees over your ankles
Pro Tip
Warm Up: Always warm up before lifting heavy weights. This can prevent injuries and improve your performance. You can do a light cardio exercise for 5-10 minutes or do some bodyweight squats to prepare your muscles for the workout. Gradual Increase in Weight: Another common mistake is lifting too heavy too soon. Start with a weight you can handle comfortably and gradually increase as you get stronger. This will prevent injuries and ensure you're actually building strength rather than just straining your muscles. Breathing Technique: Breathing is important in any exercise, but especially so in strength training. Inh