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Main muscles used:
triceps
triceps
Secondary muscles used:
front shoulders (anterior deltoids)
front shoulders (anterior deltoids)
Lie on your back on a bench and position your feet flat on the floor or on the bench.
Hold the bar with your hands about 6 inches apart, both palms facing forward. Straighten your arms to lift the bar over the middle of your chest. Keep your elbows slightly bent.
Slowly lower the bar until the bar is a few inches from the middle of your chest. Your elbows should end up slightly below your shoulders. keep your elbows close to your body.
Pause for a moment and then slowly raise the bar back to the starting position.
Repeat for the desired amount of reps.
Hold the bar with your hands about 6 inches apart, both palms facing forward. Straighten your arms to lift the bar over the middle of your chest. Keep your elbows slightly bent.
Slowly lower the bar until the bar is a few inches from the middle of your chest. Your elbows should end up slightly below your shoulders. keep your elbows close to your body.
Pause for a moment and then slowly raise the bar back to the starting position.
Repeat for the desired amount of reps.
• Do not allow your elbows to flare out to the sides.
• Do not bend your wrists or lock your elbows when you straighten your arms.
• Do not lift your head off the bench.
• Do not arch your back or wiggle your body to help you lift the weight. Keep your back on the bench.
Variation:
Try using dumbbells with your palms facing each other.
• Do not bend your wrists or lock your elbows when you straighten your arms.
• Do not lift your head off the bench.
• Do not arch your back or wiggle your body to help you lift the weight. Keep your back on the bench.
Variation:
Try using dumbbells with your palms facing each other.
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