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This guide highlights the best squat, bench press, and deadlift alternatives to keep your training dynamic and results-driven. ... Trap Bar Stiff Leg Deadlift. 4. Leg Curls. Shutterstock.
Pushups or Bench Press - 3 sets of 8-10 reps. Barbell Deadlift - 3 sets of 8-10 reps ... Overhead Press (Dumbbell or Barbell) - 4 sets of 8-10 reps ... Use control to lower the bar. 2. Barbell ...
Bench Press. barbell bench press illustration. ... Lower the bar to your chest, then push it back up. Complete four sets of eight to 10 reps. ... Overhead Shoulder Press. barbell overhead press.
Axle bar Squat for reps – 332 kg (732 lb) x 8 reps (2 consecutive sets) [172] Bench press – 245 kg (540 lb) raw [173] Bench press for reps – 220 kg (485 lb) x 6 reps raw [174] and 200 kg (441 lb) x 10 reps raw [175] Reverse grip Bench press for reps – 143 kg (315 lb) x 25 reps raw [176]
The freeweight squat is one of the three powerlifting competition exercises, along with the deadlift and the bench press. [2] Equipment Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically used, although the practitioner may instead hold dumbbells, kettlebells, or other
Trap bar squat – a trap bar is held in the hands while squats are performed. More commonly referred to as "trap bar deadlifts." Monolift squat – a squat using a monolift rack. A safety squat bar. Safety squat – a squat performed using a safety squat bar which has a camber in the middle, two handles, and padding. The use of a safety squat ...
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