Barbell Rollout from Bench Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Barbell
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Tensor Fasciae Latae, Teres Major, Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Posterior, Iliopsoas
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Bench Barbell Rollout
How to: Barbell Rollout from Bench
- Start in a kneeling position on the bench with the barbell in front.
- Grip the barbell with both hands, shoulder-width apart.
- Engage your core and roll the barbell forward, lowering your torso towards the ground.
- Roll out as far as your strength allows without losing form.
- Pause briefly at the extended position, and then return to the starting position by pulling the barbell back towards your body.
Common Mistakes
- Allowing the back to sag or arch.
- Rolling out too far too quickly without adequate strength.
- Rushing through the movement rather than maintaining control.
Modifications
- Perform the rollout from your knees to decrease the intensity.
- Use a mat for added cushioning under the knees.
Tips
- Engage your core throughout the movement to ensure stability.
- Gradually increase the distance of the rollout as you gain strength.
- Keep your back straight and avoid arching as you roll out.
Barbell Rollout from Bench Alternatives
Tags
core
waist
strength
barbell
bodyweight
stability