Squat (Barbell)
A classic bodyweight exercise that primarily works the chest, shoulders, and triceps, also engaging the core for stability.
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Squat (Barbell)
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Step-by-Step Instructions
1. Starting Position
Assume a plank position with hands slightly wider than shoulder-width apart, fingers pointing forward. Your body should form a straight line from head to heels.
- Ensure your hands are directly under your shoulders
- Keep your core engaged and back straight
2. Lowering
Lower your body by bending your elbows, keeping them close to your body. Lower until your chest nearly touches the floor.
- Maintain a straight line from head to heels
- Control the descent
3. Pushing Up
Push back up to the starting plank position by extending your arms. Squeeze your chest at the top of the movement.
- Exhale as you push up
- Don't lock out your elbows at the top
4. Repetitions
Repeat the lowering and pushing up phases for desired repetitions.
- Maintain consistent form throughout the set
- Breathe deeply
Form Tips
✓Maintain Straight Line
Keep your body in a straight line from head to heels to avoid strain on the lower back.
✓Controlled Movement
Avoid letting your body drop quickly; control the lowering and pushing-up phases.
✓Elbow Position
Keep your elbows slightly tucked in to engage your chest more effectively and protect your shoulders.
Common Mistakes
Arching the back
Engage your core and glutes to maintain a straight line from head to heels.
Sagging hips
Maintain tension in your core and glutes to keep your body straight
Flared elbows
Keep your elbows close to your body during the exercise.
Inconsistent Depth
Ensure you lower your chest close to the ground on each repetition.
Lack of core engagement
Actively tighten your abdominal muscles during the exercise.
Alternative Exercises
- Incline Push-ups
- Decline Push-ups
- Diamond Push-ups
- Plyometric Push-ups
Complementary Exercises
- Dips
- Pull-ups
- Overhead press
