Chest
Cambered Bar Bench Press
The Cambered Bar Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
How to do it
- Lie on a flat bench under a cambered bar with the bend of the bar facing down toward your chest.
- Grip the bar slightly wider than shoulder-width and set your shoulder blades back and down.
- Unrack and hold the bar over your shoulders with straight arms.
- Lower slowly until your hands reach chest level and the middle of the bar sinks below it.
- Press back up to straight arms without letting the bar tip forward or back.
Tips
- Start lighter than your bench press: the extra range stretches the chest far more.
- Stop the descent at a depth you can control with the shoulders still pinned back.
Common mistakes
- Dropping into the bottom position and losing shoulder position.
- Letting the bar rotate in the hands so the camber tips.
- Loading it like a regular bench press.
Muscles worked by the Cambered Bar Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Cambered Bar Bench Press alternatives
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Frequently asked questions
What muscles does the Cambered Bar Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Cambered Bar Bench Press good for beginners?
The Cambered Bar Bench Press is rated advanced. If you are new, learn the Bench Press first and build up from there.
What is a good alternative to the Cambered Bar Bench Press?
For example the Band Chest Press, Bench Press and Floor Press. They train mostly the same muscles, some with different equipment.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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