This exercise involves lowering your body by bending your elbows and then pushing back up. It primarily targets the triceps and can be done using a bench, chair, or even the floor.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens triceps muscles
- Improves upper body strength
- Increases range of motion in shoulders
- Can be done anywhere without equipment
- Helps with pushing movements in other exercises
How to perform
- Start by sitting on a chair with your feet flat on the ground and your hands on the edge of the seat, fingers pointing towards your body.
- Slowly slide your body off the chair, keeping your hands in place and your elbows bent at a 90-degree angle.
- Lower your body towards the ground by bending your elbows, keeping your back straight and your shoulders down.
- Stop when your elbows reach a 90-degree angle or when your upper arms are parallel to the ground.
- Push yourself back up to the starting position by straightening your arms, keeping your elbows close to your body.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary
Chest
Primary
Shoulder
Primary