This exercise involves lying on a bench and gripping a barbell with palms facing towards the body. The barbell is then lifted and lowered towards the chest, targeting the chest, triceps, and shoulders.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps, chest, and shoulders
- Increases upper body strength and power
- Improves bench press form and technique
- Engages the core muscles for stability and balance
- Allows for a greater range of motion compared to traditional bench press
- Can help alleviate shoulder pain and discomfort
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grasp the barbell with a reverse grip (palms facing towards you) and lift it off the rack.
- Lower the barbell slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
- When finished, carefully rack the barbell back onto the rack.
FRONT VIEW
BACK VIEW
Triceps
Primary
Chest
Primary
Anterior Deltoid
Primary
Biceps
Primary