New publications

Exercise on the bench

Alexey Portnov, medical expert
Last reviewed: 20.11.2021

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

You will need:

A bar and a training bench.

Strengthens: Triceps

Initial position

Lie down on a bench and take up the bar, the distance between the hands - about 30 cm. Hold the bar at arm's length above the chest, palms look forward.

PLEASE NOTE: This exercise creates a strain on your wrists and elbows. Avoid it if you have problems with these joints.

Basic movement

Slowly lower the bar to your chest.

PLEASE NOTE: Do not arch your back - this is a scam. So you do not pump yourself big muscles.

Final position

Touch the crossbar of the chest, then slowly lift it back to its original position.

PLEASE NOTE: Do not sharply lift the bar from the chest. Make sure that you do not close your elbows on top of the movement.

trusted-source [1], [2], [3], [4], [5], [6]

Translation Disclaimer: The original language of this article is Russian. For the convenience of users of the iLive portal who do not speak Russian, this article has been translated into the current language, but has not yet been verified by a native speaker who has the necessary qualifications for this. In this regard, we warn you that the translation of this article may be incorrect, may contain lexical, syntactic and grammatical errors.