Football Bar Bench Press

The football bar bench press is a variation of the traditional bench press that uses a specialized football-shaped barbell (also known as a Swiss bar or multi-grip bar). This unique barbell provides multiple grip options, which can help you target different angles of your chest and upper body muscles. Here's how to perform a football bar bench press:

Equipment Needed:

1. Football-shaped barbell (Swiss bar or multi-grip bar)
2. Weight plates
3. Bench
4. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Place a bench in a flat position.
• Load the football bar with the desired weight plates.

1. Grip Selection:

• Football bars typically offer various grip options, including neutral (palms facing each other), wide, close, and angled grips. Select the grip that suits your training goals and targets the specific muscle groups you want to work on.

1. Seating and Positioning:

• Sit down on the bench with your feet flat on the floor on either side of the bench for stability.
• Lie back on the bench with your upper back, shoulders, and head in contact with the bench.

1. Unrack the Bar:

• Carefully unrack the football bar from the bench press rack, holding it directly above your chest with your arms fully extended.

1. Starting Position:

• Begin with your arms fully extended and the football bar held directly above your chest.

1. Perform the Press:

• Inhale as you lower the football bar down to your chest, keeping your elbows at about a 45-degree angle to your body.
• Lower the barbell until it lightly touches your chest. Maintain control throughout the movement.

1. Press the Bar:

• Exhale as you press the football bar back up to the starting position by extending your arms.
• Fully extend your arms without locking out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with your chosen grip style and form.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the football bar on the bench press station.

Tips:

• The choice of grip style can significantly affect which muscle groups are emphasized. A neutral grip may target the triceps more, while a wide grip might focus on the chest.
• Ensure that your grip on the football bar is secure and that the bar is evenly loaded.
• Maintain a tight core and a stable position on the bench.
• Use a weight that allows you to complete your desired number of repetitions with good form.

The football bar bench press is a versatile exercise that can help you work on various aspects of your chest, shoulders, and triceps development by altering your grip style. It's an excellent addition to your chest workout routine for building strength and muscle while providing variety in your training.