A compound upper body exercise that targets the chest, shoulders, and triceps using an underhand grip, providing a unique angle of resistance for muscle development.
Lie on a flat bench with your feet planted firmly on the ground. Grasp the barbell with an underhand grip, hands slightly wider than shoulder-width apart. Lower the bar to your chest with control, then press it back up to the starting position.
Lie on a flat bench with feet planted, barbell held with underhand grip at arm's length above your chest.
Return to the starting position with arms fully extended, maintaining proper form and control.
Keep feet planted, control the descent, press through palms, maintain arch
Bouncing the bar, flaring elbows, incomplete range of motion, poor grip
Increase weight, add tempo changes, try different grips, or perform variations.
Use lighter weight, focus on form, reduce range of motion, or use dumbbells.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, chest, or wrists. Ensure the bench and barbell are stable and properly secured.