Chest Bench Press - Forearms (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The Chest Bench Press - Forearms (WRONG-RIGHT) is a barbell bench press variation that highlights correct forearm and wrist alignment. It primarily trains the chest (pectorals), with the front shoulders and triceps assisting the press. The cue is simple: keep your forearms stacked vertically under the bar so force drives straight up, instead of letting your wrists bend or your forearms angle — the difference between a wrong and a right rep.
Chest Bench Press - Forearms (WRONG-RIGHT): So führst du sie aus
- 1Lie flat on the bench with your eyes directly under the bar, feet planted firmly on the floor, and shoulder blades pulled down and together.
- 2Grip the bar slightly wider than shoulder-width and wrap your thumbs fully around it so it sits over the base of your palms, not high on the fingers.
- 3Set your wrists straight and neutral so the bar stacks over your forearm bones, and unrack it to hold it locked out over your chest.
- 4Lower the bar under control toward the middle of your chest, keeping your elbows tucked at roughly a 45–75° angle to your torso.
- 5As you descend, keep your forearms vertical when viewed from the side and from the front, so they stay stacked directly under the bar.
- 6Let the bar lightly touch your chest without bouncing, with your wrists straight rather than bent back.
- 7Press the bar up and slightly back over your face, driving through your feet until your arms are fully extended and your forearms are vertical again.
- 8Complete your reps, then re-rack the bar safely with control.
Technik-Tipps
- Keep your forearms vertical at every point of the lift — a forearm tilted forward or back leaks force and shifts load off the chest. This is the wrong-vs-right cue the movement is named for.
- Keep your wrists straight and stacked over your forearms, not bent backward, so the load transfers cleanly into the bar instead of straining the wrist joint.
- Stay tight: shoulder blades retracted, upper back braced, and glutes on the bench to give your press a stable base.
- Use a spotter or set the safety arms in a rack whenever you train close to your limit on this lift.
Häufige Fehler
- Letting the forearms angle instead of staying vertical, which is the 'wrong' position — it wastes the push diagonally and takes tension off the chest.
- Bending the wrists backward under the bar, which strains the wrist and risks the bar drifting out of the safe groove.
- Gripping the bar high on the fingers instead of over the palm, so it sits ahead of your forearms and forces the wrist to bend.
- Bouncing the bar off your chest, which removes muscular tension and risks injury.
- Flaring your elbows straight out to 90°, which moves the forearms out of the stacked line and stresses the shoulder joint.
Häufig gestellte Fragen
What muscles does the Chest Bench Press - Forearms (WRONG-RIGHT) work?
It primarily works the chest (pectorals), with the front deltoids and triceps assisting the press. It uses a barbell on a flat bench.
What does the 'WRONG-RIGHT' in the name mean?
It contrasts a wrong forearm position with a right one. The demo shows that your forearms should stay vertical and stacked under the bar, instead of angling forward or back, so force drives straight up into the bar.
Why do my forearms need to stay vertical on the bench press?
Vertical forearms put the bar directly over the strongest line of your push, so the press is efficient and keeps tension on the chest. An angled forearm leaks force sideways and can shift strain onto the wrist and shoulder.
How should my wrists be positioned?
Keep them straight and stacked over your forearms, with the bar resting over the base of your palms. A wrist bent backward under load strains the joint and pushes the bar out of its safe groove.
Is it safe to bench press without a spotter?
It can be, but pressing near your limit without help is risky. Use the safety arms in a power rack or have a spotter ready whenever you lift heavy.
