Barbell Rollout from Bench
How to do the Barbell Rollout from Bench
- 1
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
- 2
To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
- 3
When the bar has been moved as far forward as possible, return to the starting position.
How to program the Barbell Rollout from Bench
Sets and reps
As a compound movement, the Barbell Rollout from Bench responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Rollout from Bench is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Rollout from Bench work?
The Barbell Rollout from Bench primarily targets the Abdominals. It also recruits the Glutes, Hamstrings, Lats, Shoulders as supporting muscles.
What equipment do I need for the Barbell Rollout from Bench?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Barbell Rollout from Bench should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
