Underhand Grip Barbell Bench Press
- Lie down on a flat bench with a barbell positioned at an appropriate height above you. Using an underhand grip, place your hands at or just outside of shoulder-width. Brace your core and keep your upper back flat against the bench.
- Push the barbell directly up. Once secured, slowly lower it towards the chest. Make sure that your elbows do not flare out. Focus all of the tension in the chest.
- Once the barbell is near your chest, pause and push the bar back up to the starting position.
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Related exercises to discover
Reverse Grip Barbell Push ups / Press Ups
Smith Machine Bench Chest Press
Seated Lateral / Side Shoulder Dumbbell Raises
Underhand grip barbell bench press is a gym work out exercise that targets chest and shoulders and triceps and also involves abs and biceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Reverse grip barbell push ups / press ups, smith machine bench chest press and seated lateral / side shoulder dumbbell raises are related exercise that target the same muscle groups as underhand grip barbell bench press. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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