Incline Bench With Underhand Grip
Targets the chest muscles and legs simultaneously, improving overall upper body strength and power
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, anterior deltoids. Secondary: quadriceps, hamstrings, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Step 1: Setup — Lie on an incline bench with your feet flat on the floor and hold a barbell with an underhand grip.
- Step 2: Initiation — Squeeze your chest muscles and press the barbell upwards, extending your arms fully and driving your legs downwards.
- Step 3: Main movement — Lower the barbell to the starting position, keeping control throughout the entire range of motion.
- Step 4: End position — Briefly pause at the bottom of the movement before pressing the barbell upwards again.
- Step 5: Return — Slowly lower the barbell back to the starting position, keeping your core engaged and your chest muscles activated.
- Step 6: Breathing reminder — Exhale as you press the barbell upwards and inhale as you lower it back down.
- Step 7: Safety note — Avoid arching your back or using too much momentum, as this can put unnecessary strain on your shoulders and chest.
Equipment
- Barbell
Coaching tips
Benefits
Targets the chest muscles and legs simultaneously, improving overall upper body strength and power
Common mistakes
Letting the barbell swing or using too much momentum
Make it harder
Increase the weight or angle of incline
Make it easier
Decrease the weight or angle of incline
Breathing
Exhale on press, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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