Moves/bar squatted chest press

bar squatted chest press

ID: 1005

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Exercise Types:
Lower Squat, Upper Push
Contraindications:
None
Equipment:
Bar, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
  3. 3. Engage the core before initiating any movement.
  4. 4. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.