Body part
Triceps
Instructions
- Start by lying down on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip.
- Extend your arms fully to lift the barbell above your chest. Your palms should be facing towards your feet.
- Keeping your upper arms stationary and perpendicular to the floor, slowly lower the bar by bending your elbows until the barbell is just above your forehead or touches your forehead lightly.
- Pause for a moment, then exhale and extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
- Ensure to maintain proper form throughout the exercise, and avoid using excessive weight that may compromise your form or lead to injury.
- Remember to warm up before starting this exercise and stretch afterwards to prevent any muscle imbalances or injuries.
Advice
- Use an appropriate weight that challenges your triceps without sacrificing form.
- Maintain a stable and controlled movement throughout the exercise.
- Start with a moderate range of motion and gradually increase it as your flexibility allows.
- Engage your core for stability and to avoid unnecessary strain on your lower back.
- Keep your elbows stationary and pointed towards the ceiling throughout the exercise.
- Control the descent of the barbell to ensure a controlled and effective eccentric phase.
- Focus on squeezing and contracting your triceps at the top of the movement.
- Breathe continuously and avoid holding your breath during the exercise.
- Allow for adequate rest between sets to maintain proper form and prevent excessive fatigue.
- Consult with a fitness professional to ensure proper technique and to customize the exercise to your specific needs.
