Mon, 04 May 2026 05:00:20 +0000

How Hanging on That Bench Entirely Could Double Your Power – Science, Technique, and Real Benefits When it comes to upper-body strength training, few exercises are more versatile and effective than the gymnastics bench hold—commonly known as the hanging hold or fruit of the tree position. While many see it as a static posture, hanging entirely on a bench can unlock surprising strength gains—potentially doubling your power output when integrated into your fitness routine. But how exactly does this single movement build strength, and why could mastering it truly transform your power? ### What Is Hanging Entirely on the Bench? Hanging entirely on a bench involves letting your body support your full weight while maintaining a straight, controlled position suspended under the bar—whether from a pull-up bar, in a dip station, or in a specially designed training setup. Unlike a full pull-up, in which the goal is to lift from the floor, the bench hold challenges you to sustain power and stability while holding your weight static or slightly shifting. This isometric and dynamic challenge targets key muscle groups—especially the lats, traps, shoulders, forearms, and core—in ways that enhance strength and muscle endurance.