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For example, swap that out of the dumbbell bench press if you’re currently barbell benching during a chest or push day. If you’re currently performing back squats, try the barbell split squat ...
The power rack serves several purposes. Best among them is safety: for instance, in the bench press, placing the bar catches, also known as spotter arms, right above the lifter's chest will prevent the barbell from crushing the athlete in the case of muscular fatigue or other loss of control of the bar. In the case of squats, catches placed ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
Half-Bench Single-Arm Press. Why: This variation is doubly challenging. First, you'll work unilaterally, meaning that you'll have to keep your form super tight to avoid falling off balance.
Spotting is particularly prevalent when performing the bench press. [4] [5] Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless they are completely confident that the lift will not be failed. While a spotter may prevent injury, a lifter may become too dependent on the spotter, and not ...
How to do it: You’ll perform traditional weight training moves–like dumbbell squats, bench presses, overhead presses, and rows–at a low to moderate intensity. The number of repetitions is ...