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Barbell Explosive Bench Press

Build explosive chest strength! This exercise uses explosive power to increase your bench press and upper body power.

The Barbell Explosive Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: exercise bench or barbell or weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Explosive Bench Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Triceps (triceps brachii)

Secondary

Front Shoulder (anterior deltoid)

Barbell Explosive Bench Press Variations and Alternatives

How to do the Barbell Explosive Bench Press

  1. Setup:

    • Adjust the bench so that it is secure and positioned properly with the barbell rack.

    • Load the barbell with the appropriate weight plates.

  2. Positioning:

    • Lie flat on your back on the bench, ensuring your head, shoulders, and buttocks are in contact with the bench.

    • Plant your feet firmly on the ground, slightly wider than shoulder-width apart for stability.

    • Grasp the barbell with a grip slightly wider than shoulder-width, palms facing away from you. Your thumbs should wrap around the bar.

  3. Starting Position:

    • With your arms fully extended, lift the barbell off the rack and position it above your chest. Keep your elbows slightly bent.

  4. Movement:

    • Inhale and lower the barbell towards your chest in a controlled manner. Your elbows should move at about a 45-degree angle relative to your body.

    • As the barbell approaches your chest, begin to exert force to push it away explosively.

    • Push through the palms of your hands, engaging your chest, shoulders, and triceps.

  5. Returning:

    • Fully extend your arms to return the barbell to the starting position above your chest.

    • Ensure that the movement is smooth and controlled. Do not lock your elbows at the top of the movement to prevent joint strain.

  6. Repetitions:

    • Perform the desired number of repetitions, typically between 6 to 12, depending on your training goals.

  7. Safety Tips:

    • Always use a spotter when lifting heavy weights to ensure safety.

    • Start with a lighter weight to master the technique before increasing the load.

Barbell Explosive Bench Press FAQs

What muscles does the Barbell Explosive Bench Press work?

The Barbell Explosive Bench Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.

What equipment do you need for the Barbell Explosive Bench Press?

Exercise bench or barbell or weight plates.

Is the Barbell Explosive Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Explosive Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Explosive Bench Press variations and alternatives?

Similar exercises include the Barbell Pin Chest Press, Barbell Weighted Chain Bench Press, Barbell Bench Press and Barbell Bench 1-Board Press.

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