A bodyweight triceps exercise that also engages the chest and shoulders.
- +Works on triceps and shoulders
- +Bodyweight exercise
- +Easily modifiable for different fitness levels
- –Risk of shoulder injury if done incorrectly
- –Requires proper form to avoid wrist and shoulder strain
- –Not suitable for people with shoulder issues
This exercise targets:
–
Triceps
Chest
Lower Chest
Upper Chest
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on the edge of a sturdy bench or chair; hands beside hips, fingers forward
- Walk feet forward and slide hips off the edge; arms straight, shoulders down, chest up
- Keep your back close to the bench; core tight. Bend knees (easier) or straighten legs (harder)
- Lower by bending elbows straight back until about 90 degrees; don’t let elbows flare wide
- Keep shoulders away from ears; avoid dropping too deep if it strains the shoulders
- Press through your palms to straighten the elbows; don’t lock out hard at the top
- Inhale down, exhale up; move with control, no bouncing