Advanced
Triple-Stop Barbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Triple-Stop Barbell Bench Press is a free weight exercise that primarily targets the chest and, to a lesser degree, also targets the forearms, middle back, shoulders, and triceps.
Exercise Instructions
-
Step 1
Lie on a flat bench and grab a barbell with an overhand grip slightly wider than shoulder-width apart and hold it at chest level. -
Step 2
Raise the barbell halfway in a controlled manner and pause. -
Step 3
Continue lifting the bar to the end, and take a break. Lower the bar straight down halfway and pause. Then lower yourself to the starting position.
Muscle Groups
Triple-Stop Barbell Bench Press targets Delts, Pecs, Triceps as seen below.
Exercise Tips
- Be sure to pause at three different points as you move.
- Remember to hold the full 10 seconds at each stop.
- Don't strain your neck. Maintain a long, neutral spine.
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