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Exercise Benefits With Proper Form & Technique

Bench Press, Underhand Grip

through 4 votes
auxiliary muscles:Hand FlexorsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, DeltoidsMuscle
required:Barbell or EZ Bar, Bench
optional:Squat Rack / Squat Stand, Workout Partner
fitness level:Hard
exercise type:Strength
Variations available (11)
Starting PositionExecution

General And Specifics

  • use a squat rack if you work out with heavy weight
  • before you start, get used to the exercise with a light weight, after that, you can use more weight
  • ideally, you have a partner who can support you with the last repetitions, whereby the chest workout is even more effective

Starting Position

  • lay your back onto a weight bench
  • also rest your head on it
  • grasp the barbell shoulder width apart with under hand grip (the backs of the hands point to the feet)
  • place your feet on the ground
  • hold the weight right above your chest

Correct Execution

  • let the barbell sink down slowly towards your chest
  • make sure that the upper arms are moved close besides the torso
  • do not let the elbows wander outwards
  • your back stays straight, avoid a hollow-back
  • push the barbell up with strength, do not gain momentum
  • repeat the movement several times