Barbell Hooklying Bench Press

Category

Chest

Difficulty

Intermediate

Equipment

Barbell, Bench

Primary muscles

Pectoralis Major

Secondary muscles

Deltoids, Triceps Brachii

How to do it

1. Lie on a flat bench with your knees bent and your feet resting on the end of the bench, so your lower back stays flat against it.
2. Grip the barbell slightly wider than shoulder-width, unrack it and hold it over your chest with your arms straight.
3. Lower the bar under control to your mid-chest, keeping your elbows at about 45 degrees from your body.
4. Press the bar back up to straight arms and repeat.

Form tips

• With no leg drive, use a lighter weight than for your normal bench press.
• Keep your shoulder blades pulled back and down against the bench.
• Use a spotter or safety arms, since your feet aren't on the floor to steady you.