Barbell bench front squat

Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.