Alternating bench press with grip on the horn

What makes this exercise particularly effective?

The Alternating bench press with grip on the horn actively presses one side while the other is held under control. This laod increases the requirements for stability, control, and core activation, because every movement must be executed precisely. The horn handles on the EISENHORN DS ensure a stable pressing motion, reduce momentum, and allow for an even distribution of load. The alternating pressing also promotes intramuscular coordination, as each segment must contribute its share.

What effect does the exercise achieve?

• Targeted training of chest and arm muscles: The pectoralis major and triceps bear the main load, providing intensive training on each side.

• Shoulder muscles & stabilization: The front shoulder actively supports, especially during pressing movements.

• Core and trunk stability: The trunk is heavily engaged to prevent compensatory movements and maintain balance.

• Coordination & muscle balance: The alternating movement makes asymmetries visible and allows them to be corrected specifically.

• Controlled, clean training: The controlled guidance through the horn handles makes this exercise very safe and effective, especially with higher weights or fatigue.

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: Alternating bench press with grip on the horn is a very efficient variation of the classic bench press within the Big 5 framework.

• Supplement of the pressing movements: Alternating bench press with grip on the horn is another variation of the classic bench press with differentiated load.

• Strengthening of the stabilizing muscles: The increased coordination and stability requirements help to identify and address weaknesses.

• Integration into the training plan: In a structured approach, this option can be used on days when you want to focus on technique or balance.

• Transfer to other exercises: The control and stability you develop here will help you perform other pressing variations more safely and effectively.