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Triceps (Especially the outer and medial heads).
- Position two benches about the length of your legs apart.
- Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
- Place your heels on the other bench so that your legs form a straight bridge between the two benches.
- Bend your elbows and lower your body until your elbows make an angle of 90°.
- Hold for a count of two; then straighten your arms to bring you back to the starting position.
- Keep your back close to the bench.
- Do not lock or snap out your elbows at the top of the movement.
- Keep your elbows directed backwards during both the lowering and raising phases.
- Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.
Place your feet flat on the floor instead of ana bench.
Place a weight disc across your lap to increase, the resistance.