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Chest · Barbell
Barbell Hooklying Bench Press
Barbell Hooklying Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps, shoulders and serratus anterior 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
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Anterior Deltoid
- Serratus Anterior · Serratus Anterior
- Forearms · Forearm Flexors
- Core · Rectus Abdominis
How to do Barbell Hooklying Bench Press
- Lie on a flat bench with your knees bent, feet resting on the bench, and grasp the barbell at a grip wider than shoulder width. Position the bar over the middle of your chest.
- Lower the barbell slowly toward your mid chest by bending your elbows while keeping your wrists straight and shoulder blades retracted.
- Press the barbell upward by extending your elbows until your arms are fully straight without locking them forcefully.
- Pause briefly at the top, then repeat while maintaining a controlled tempo throughout the movement.
Form tips
- Keep your shoulder blades retracted and pressed firmly into the bench, engaging your core for stability.
- Maintain a neutral wrist position throughout the lift.
- Lower the bar to the middle of your chest in a controlled manner.
- Exhale as you press the bar upward and inhale as you lower it.
Barbell Hooklying Bench Press alternatives
More pectorals exercises
Barbell Hooklying Bench Press FAQ
What muscles does Barbell Hooklying Bench Press work?
Barbell Hooklying Bench Press mainly works the pectorals in the chest (Pectoralis Major). The triceps, shoulders, serratus anterior, forearms and core work as secondary muscles.
What equipment do you need for Barbell Hooklying Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Hooklying Bench Press 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 Hooklying Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Hooklying Bench Press 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 Hooklying Bench Press?
Other exercises for the pectorals include Band Bench Press, Dumbbell Bench Press, Cable Bench Fly Press and Band Incline Bench Press.
For developers
Use Barbell Hooklying Bench Press in your app
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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