This is an isolation exercise that targets the triceps while reducing the strain on the elbows.
- +Targets triceps effectively
- +Also works on chest and shoulders
- +Helps improve upper body strength
- –Incorrect form can lead to elbow or shoulder strain
This exercise targets:
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Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on a flat bench, feet planted, eyes under the bar
- Grip the bar shoulder‑width; wrists straight; elbows point up
- Start with arms straight above shoulders
- Keep upper arms still; hinge only at the elbows
- Lower the bar toward the forehead or slightly behind the head to ease elbow strain
- Feel a triceps stretch; pause briefly without bouncing
- Press back up by extending elbows; don’t lock out hard
- Use a light, controlled load; keep elbows narrow and tempo smooth