A barbell bench press with an underhand, shoulder-width grip that pins the elbows to the sides, hitting the triceps and upper chest while easing strain on the shoulders.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on a flat bench with feet planted, grip the bar underhand about shoulder width and unrack it to straight arms over the chest.
Keep the elbows tight to the torso.
Lower the bar slowly to the middle of the chest.
Pause briefly on the chest.
Press back up to lockout and hold for a second.
Breathing: Inhale and brace as you lower, exhale as you press.
Thumbs wrapped
Elbows glued to the ribs
Twice as slow down as up
Thumbless grip
Bar drifting toward the face
Bending the wrists back
The underhand bar is harder to control; always use a spotter or safety arms and a full thumb wrap.