Chest
Swiss Bar Bench Press
The Swiss 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%.
Also known as: swiss bar press
How to do it
- Lie on a flat bench under a Swiss bar with your eyes under the bar.
- Grip one pair of the angled or neutral handles, palms facing each other.
- Set your shoulder blades back and down, unrack and hold the bar over your shoulders.
- Lower the bar to your lower chest with the elbows close to your sides.
- Press back up to straight arms.
Tips
- Pick the handle width that keeps the forearms vertical at the bottom.
- The neutral grip suits lifters whose shoulders dislike a straight bar.
Common mistakes
- Choosing handles so narrow that the elbows scrape the ribs.
- Letting the bar tilt because one hand is not centred on its handle.
- Bouncing the bar off the chest.
Muscles worked by the Swiss 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.
Swiss Bar Bench Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Swiss 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 Swiss Bar Bench Press good for beginners?
The Swiss Bar Bench Press is rated intermediate. If you are new, learn the Band Chest Press first and build up from there.
What is a good alternative to the Swiss Bar Bench Press?
For example the Band Chest Press, Cable Chest Press and Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Swiss Bar Bench Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.