Barbell Bench Press Catch

Muscles worked

Setup

1. Place a flat bench inside a power rack and set the safety pins to a height 1-3 inches above your chest.
2. Lie flat on the bench with your eyes directly under the barbell resting on the pins.
3. Grip the bar slightly wider than shoulder-width, retract your shoulder blades, and plant your feet firmly on the floor.
4. Create a slight arch in your lower back while keeping your glutes in contact with the bench.

How to do it

1. Exhale forcefully as you press the bar upward from the pins to full elbow extension.
2. Inhale as you lower the barbell under control until it comes to a complete rest on the safety pins.
3. Pause for 1-2 seconds on the pins to eliminate all kinetic energy and momentum before the next rep.
4. Maintain an explosive tempo on the way up and a controlled 2-second descent.

Form checklist

• Keep your shoulder blades squeezed together and pinned to the bench throughout the set.
• Ensure the bar comes to a complete dead stop on the pins; do not bounce the weight.
• Maintain constant leg drive by pushing your heels into the ground during the upward press.
• Keep your wrists stacked directly over your elbows to ensure efficient force transfer.

Pro tips

• Focus on 'bending the bar' with your hands to engage the lats and stabilize the shoulder joint before initiating the press.
• Treat every rep as a single; reset your breath and full-body tension while the bar is resting on the pins.

Make it harder

• Lower the safety pins to the lowest possible point above your chest to increase the range of motion.
• Add resistance bands or chains to the barbell to create accommodating resistance, making the lockout significantly harder.

Frequently asked

What muscles does the barbell bench press catch work?

The barbell bench press catch primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the barbell bench press catch?

The barbell bench press catch uses barbell.

Is the barbell bench press catch good for beginners?

The barbell bench press catch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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