Bench press with handle on horn

The bench press with a handle on the horn activates the chest, shoulders, and triceps in a particularly stable way and also challenges your core strength.

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Preparation

Fix the sledges at the height so that the tips of the horns are at chest level.

Starting Position

Grab the end of each horn with each hand. Make sure your elbows are resting on the ground. Keep your legs bent, while your feet remain stable and firmly on the ground.

Execution

Press your hands evenly upwards until your arms are almost fully extended. Then lower them back down to the starting position in a controlled manner.

Muscles Used

Chest

Triceps

Tip

You can turn the handles slightly inwards. This way, your arms will automatically move slightly towards the center when pushing up, which makes the execution easier.

What makes this exercise particularly effective?

That Bench press with handle on the barbell transfers the classic pressing motion to the guided horn mechanism on the EISENHORN DS. The handles on the horn create firm contact points, allowing the movement to be executed stably and controlled. At the same time, the dynamic pressure is maintained. Chest muscles, shoulders and triceps are activated together while the body holds the tension. The guided movement over the horn reduces technical errors and allows to focus more on the strength component and the muscle contraction to focus - an ideal mix of safety and effectiveness.

What effect does the exercise achieve?

Targeted chest activation: The large chest muscle (Pectoralis major) bears the main workload.
Supporting shoulder and arm muscles: Anterior deltoid and triceps work together.
Stability & body tension: Core, leg, and shoulder muscles provide a solid base and support coordinated execution during pushing.
Clean execution of movements: The guided mechanics minimize momentum and instabilities.
Progressive strength training: This variant is suitable for systematically building strength and increasing loads.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The exercise is as follows. Bench press with handle on the barbell is a very efficient variation of the classic bench press Big 5.

Alternative to the classic version: This variation provides a safe alternative to free bench press and reduces the requirements for technique and stability.
Additional pressing movement: Bench press with handle on the barbell trains the same muscle chains as the free bench press and complements other pressing exercises in your Big 5 training program.
Stabilizing benefits: Controlled guidance supports even loading and helps to identify muscular weaknesses.
Diverse applications: Depending on your performance level, you can vary the resistance, grip positions, or tempo to make long-term use of the exercise.