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Upper Legs · Barbell
Barbell Front Chest Bench Squat
Barbell Front Chest Bench Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Front Chest Bench Squat
- Stand with your feet shoulder-width apart, back facing a bench, holding a barbell across your upper chest. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until you sit down on the bench.
- Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Keep your elbows high to maintain the barbell's position on your chest.
- Engage your core to support your lower back and maintain proper posture.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
Barbell Front Chest Bench Squat alternatives
More quads exercises
Barbell Front Chest Bench Squat FAQ
What muscles does Barbell Front Chest Bench Squat work?
Barbell Front Chest Bench Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Front Chest Bench Squat?
You need a barbell and a bench.
How many sets and reps of Barbell Front Chest Bench Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Front Chest Bench Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Front Chest Bench Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Front Chest Bench Squat?
Other exercises for the quads include Dumbbell Front Squat, Dumbbell Bench Squat, Bodyweight Squat to Front Leg and Med Ball Front Squat Raise.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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