Exercise Lab

Seated Straight Bar Bench Press

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Purposes

  • Chest strength.
  • Shoulder strength.
  • Triceps strength.

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Description

  • Adjust swivel mid pulleys to highest position.
  • Attach one end of the optional Straight Bar (FSSB) to adjustable swivel mid pulleys. Set resistance.
  • Sit in seat facing out from the machine, back pad adjusted all the way back.
  • Press bar out ward slightly so you can connect the other end to the swivel pulley.
  • Grasp bar with hands shoulder width apart and start with your arms at a 90° angle.
  • Press outward without locking out your elbows. Slowly return to start position and repeat.
  • As a progression, press in an incline (upward) or decline (downward) angle.

ProTip

  • Keep your torso upright and squeeze the chest muscles.

Mistakes

  • Hunching the shoulders.
  • Leaning forward as you press the straight bar.