EXERCISE PROFILE
- MAIN MUSCLES: Triceps
- SECONDARY MUSCLES: Chest
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Barbell
- EXPERIENCE LEVEL: Mid-level
EXERCISE INSTRUCTION
- Lie on the bench so that the crossbar of the sports equipment is at eye level. Bring the shoulder blades together, press the occipital region and pelvis tightly to the lower surface.
- For maximum control over the position of the torso, tighten the buttocks. Rest your feet on the floor.
Grip the rod firmly with the brushes, using the closed grip method. Its width is slightly narrower than the distance between the shoulders. Bend the elbow joints. - Place the barbell over the lower sternum without reaching the solar plexus area.
- Gradually lower the bar until it touches your chest while inhaling deeply.
- Do not place your elbows on the sides, but move them near the body.
Having touched the chest section with the projectile, squeeze the bar upward, performing a powerful exhalation. - Do one repetition, straightening the elbow joints, and for a moment hold the arms in the upper position, then lower the rod to the chest.