View this exercise on Fitain

Barbell Bench Press 21s

  • Intermediate
  • Chest

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Start by lying on your back and plant the feet on the floor.

2) Grab the weight and place both hands shoulder-width apart. Extend your arms over your chest - keep a slight bend in your elbows.

Perform instructions

1) From the start point (extended arms) slowly lower the weight towards your chest but only go halfway for 7 reps. Drive from the feet on the push upwards to start position

2) Then slowly lower the weight from half way to the bottom of range & touch your chest for 7 reps.

3) Then push the weight to the start point and do full range touching your chest for the last 7 reps.

4) Safely re-rack the bar

Anatomy