Isometric Barbell Bench Press
- Primary muscles
- Chest
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Movement pattern
- Horizontal Push
Steps
- 1 Lie on a flat bench with your feet firmly on the floor and your eyes directly under the barbell.
- 2 Grip the barbell slightly wider than shoulder-width apart, unrack it, and hold it with arms fully extended above your chest.
- 3 Lower the barbell slowly until it is a few inches above your chest, or at your desired sticking point.
- 4 From this position, powerfully push the barbell upwards as if trying to lift it, but keep it completely stationary for the desired duration.
- 5 After holding, release the tension and carefully re-rack the barbell.
