Eisenhorn bench press – how to do it right
On your back, press the bar up over your chest.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your back with feet planted.
- Squeeze shoulder blades together and down.
- Bar over mid-chest – elbows ~45° and wrists straight.
- Press straight up and lower slowly.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Then do Push-ups instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Eisenhorn compact, Eisenhorn full body. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Shoulder pressBrace your core, press dumbbells overheadWide push-upsHands wider than your shoulders, body like a plankFloor pressOn your back, press the dumbbells up over your chest, upper arms touch the floorWall push-upsHands on the wall, body straight, chest to the wall and backKnee push-upsOn your knees, body straight, chest to the floorEisenhorn shoulder pressPress the bar straight up in front of your head, no arched back