Barbell Front Chest Squat

Muscles worked

Setup

1. Set the barbell in a rack at mid-chest height.
2. Step under the bar and rest it across your front deltoids, creating a 'shelf' near the collarbone.
3. Use a clean grip (fingertips under the bar) or a cross-arm grip, ensuring elbows are pointed forward and parallel to the floor.
4. Step back and set your feet slightly wider than shoulder-width with toes pointed slightly outward.

How to do it

1. Inhale deeply and brace your core as if preparing for a punch.
2. Lower your hips straight down by bending at the knees and hips, keeping your chest up and elbows high.
3. Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows without rounding your back.
4. Exhale as you drive through your mid-foot to return to the starting position, keeping your elbows lifted throughout the ascent.

Form checklist

• Keep elbows pointed forward and up at all times to prevent the bar from slipping.
• Maintain a vertical torso to prevent the weight from pulling your chest forward.
• Keep your heels firmly planted on the ground throughout the entire movement.
• Ensure knees track in line with your toes, avoiding internal collapse (valgus).

Pro tips

• Think about 'driving your elbows to the ceiling' during the hardest part of the lift to maintain a rigid upper back.
• Actively 'screw' your feet into the floor to create external rotation torque at the hips for better stability.

Make it harder

• Add a 3-second pause at the bottom of the squat to increase time under tension and eliminate momentum.
• Implement a slow 4-second eccentric (lowering) phase to maximize muscle fiber recruitment.

Frequently asked

What muscles does the barbell front chest squat work?

The barbell front chest squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell front chest squat?

The barbell front chest squat uses barbell.

Is the barbell front chest squat good for beginners?

The barbell front chest squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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