Triple-stop 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, eyes directly under the barbell.
- 2 Grip the barbell slightly wider than shoulder-width apart with an overhand grip, and unrack the bar, holding it directly above your chest with arms fully extended.
- 3 Slowly lower the barbell a short distance, about one-quarter of the way down, and pause briefly.
- 4 Continue lowering the barbell to about the halfway point between your extended arms and your chest, and pause again.
- 5 Lower the barbell further until it is just above your chest, maintaining control, and pause for a third time.
- 6 From this position, powerfully press the barbell back up to the starting position, fully extending your arms.
- 7 Repeat the controlled lowering with three distinct pauses for each repetition.
