How to Do Barbell Hooklying Bench Press

Barbell Hooklying Bench Press is a chest exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Hooklying Bench Press

  1. 01Lie flat on the floor with the knees bent and feet flat, positioning the barbell over the chest in a power rack.
  2. 02Grip the barbell slightly wider than shoulder-width and unrack the weight with elbows fully locked.
  3. 03Inhale and lower the barbell until the triceps lightly touch the floor, keeping the elbows at a 45-degree angle to the torso.
  4. 04Drive the barbell back toward the ceiling by contracting the chest and exhaling forcefully.
  5. 05Keep the feet pressed into the ground and the glutes engaged to prevent the hips from lifting.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Hooklying Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the lower back firmly into the floor throughout the set to engage the core and maximize stability for the chest press.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Hooklying Bench Press questions

What muscles does Barbell Hooklying Bench Press work?

Barbell Hooklying Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Barbell Hooklying Bench Press correctly?

Lie flat on the floor with the knees bent and feet flat, positioning the barbell over the chest in a power rack. Grip the barbell slightly wider than shoulder-width and unrack the weight with elbows fully locked. Inhale and lower the barbell until the triceps lightly touch the floor, keeping the elbows at a 45-degree angle to the torso. Drive the barbell back toward the ceiling by contracting the chest and exhaling forcefully. Keep the feet pressed into the ground and the glutes engaged to prevent the hips from lifting.

What is the A90 coach tip for Barbell Hooklying Bench Press?

Press the lower back firmly into the floor throughout the set to engage the core and maximize stability for the chest press.

Is Barbell Hooklying Bench Press suitable for beginners?

Barbell Hooklying Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Hooklying Bench Press?

Barbell Hooklying Bench Press uses barbell and bench.

A90 Intelligence

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A90 Intelligence programmes barbell hooklying bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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