Curl de muñeca con barra

You need

How to do it

1. This is a variation of the flat bench press designed to emphasize the clavicular head of the pectoralis major (the upper portion). By tilting the torso, the angle of the push changes, shifting more tension to the upper chest and shoulders, which helps achieve a more aesthetic, balanced, and three-dimensional development of the torso.
2. Starting Position: Grip a bar with an overhand grip (palms facing up) at a width similar to your shoulders.
3. Position on the Bench: Kneel in front of a flat bench and rest the backs of your forearms on it. Your wrists and hands should extend slightly beyond the edge of the bench to allow for a full range of motion.
4. Eccentric Phase (Lowering): Lower the bar in a controlled manner by extending your wrists toward the floor. At the bottom of the movement, slightly spread your fingers to let the bar roll down a bit, maximizing the stretch.
5. Concentric Phase (Lift): First, close your fingers to secure the bar, then flex your wrists upward explosively but in a controlled manner, bringing the bar as high as possible. Strongly contract your forearms at the top position for one second.
6. Form: Keep your forearms firmly pressed against the bench throughout the exercise; only your wrists and fingers should move.