Barbell Bench Press 21s
- Intermediate
- Chest
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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
Health benefits
Muscular Endurance · Strength
Peformed by
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