Home Gym ExercisesBench Press, Underhand Grip
(3.75)
through 4 votes
through 4 votes
| muscles: | Triceps |
|---|---|
| auxiliary muscles: | Hand Flexors , Pectoralis Major , Serratus Anterior , Deltoids |
| required: | Barbell or EZ Bar, Bench |
| optional: | Squat Rack / Squat Stand, Workout Partner |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (11) |
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