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How to Do Safety Bar Bench Press — Form, Muscles & Tips

Learn how to do the Safety Bar Bench Press: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up a safety squat bar on a bench press rack.
  2. Lie on a flat bench, grip the safety bar handles with palms facing each other.
  3. Unrack the bar and hold it above your chest with arms extended.
  4. Lower the bar to your mid-chest in a controlled manner.
  5. Press the bar back up to the starting position.
  6. Repeat for the desired number of repetitions.