Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. The underhand grip variation works the upper chest muscles more.
Exercise
Bench press
In the underhand grip
Type: Bilateral
Rest: 180s
Equipment: Langhantel, Flachbank mit Ablage
Tutorial
1
Lie on the weight bench so that the barbell is above your face. Press your feet firmly into the floor.
2
Grip the barbell slightly wider than shoulder width and point your palms towards your head. Lift the barbell out of the rack and hold your upper arms so that they form a 45° angle with your upper body. Your forearms should be perpendicular to the floor (elbows pointing down, hands facing the ceiling). Position the bar at chest height.
3
Press the barbell upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Breathe out as you do so
4
Lower the barbell in a controlled manner until it is at chest height again. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you stick your chest out slightly throughout the exercise and keep your shoulders fixed (backwards and then forward and backwards). This will help you target your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Barbell
Flat bench with rack
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