EZ Bar Knelling Rollout

Instructions

1
Start in a prone plank position with hands holding dumbbells shoulder-width apart, arms extended, body in a straight line from head to heels, and core engaged
2
Position feet hip-width apart for stability, grip dumbbells firmly, and ensure shoulders are directly above wrists with a neutral spine
3
Lower your chest toward the floor by bending elbows and allowing them to flare out at approximately 45-degree angles, maintaining a rigid body line throughout the descent
4
Press through the dumbbells to extend elbows and return to the starting position, squeezing chest muscles at the top while maintaining neutral spine and core tension
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers
EQUIPMENTEZ Barbell
DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the EZ Bar Knelling Rollout stands out as a highly efficient Strength, Cardio choice. Performing this movement with EZ Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Using excessive momentum to swing the EZ Barbell rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

To maximize the EZ Bar Knelling Rollout, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell EZ Bar Knelling Rollout
  • Cable EZ Bar Knelling Rollout
  • Banded EZ Bar Knelling Rollout

Frequently Asked Questions