This exercise involves lying on a bench and holding a barbell with both hands, then lowering the barbell behind your head and stretching your chest and lats before bringing it back up to the starting position. It primarily targets the chest, back, and shoulder muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the chest, back, and triceps
- Improves upper body strength and endurance
- Increases flexibility in the shoulders and upper back
- Can help improve posture by strengthening the muscles that support the spine
- May improve breathing by expanding the rib cage and increasing lung capacity
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging off the edge of the bench.
- Grasp the barbell with both hands, using an overhand grip, and hold it above your chest with your arms extended.
- Slowly lower the barbell behind your head, keeping your arms straight and your elbows locked in place.
- Once the barbell is behind your head, pause for a moment and then slowly raise it back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Back
Primary
Triceps
Primary
Traps
Primary