The free barbell bench press is a basic bodybuilding exercise. Less popular than the bench press or the inclined press, it nevertheless allows you to focus on the lower part of the body. pectorals and gain strength.
How do you do the exercise?
As its name indicates, this exercise is performed on a bench declined by about 30 degrees. A system allows to block the feet so that they do not slip during the execution of the movement.
With your arms outstretched, grasp the barbell with a grip wider than shoulder width apart. Then lower the bar to the bottom of your pecs, and push the load back to the starting position.
Be careful, the fact of being in a declined position leads to an influx of blood towards the head. It is therefore essential to stand up and walk between sets. Also avoid long sets on this exercise.
Muscles worked
The bench press declined with the free bar targets in priority the pectoralis major. It allows in particular to target the lower pectoral fascicle, a part naturally more developed than the upper fascicles.
Doing this variation of the bench press can help you achieve shapely, symmetrical pecs.
In addition to the pectoral muscles, this movement stimulates the anterior fascicles of the shoulders and the triceps
Tips
- As with all strength training exercises, remember to breathe properly. Breathe in as you lower the bar and out as you raise it. You can hold your breath for a second when the bar touches your chest for more stability.
- Feel free to use heavy loads on this exercise if you have a partner to back you up.
Variants
- You can of course replace the free bar with dumbbells, or perform this exercise on guided machines (Hammer or Technogym machines for example).
- You can also vary the inclination of the bench to target different parts of the pectoral muscles.
Find other exercises in the following program:
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