This medium intensity exercise uses your body weight to strengthen your triceps.
Steps
Method 1 of 4: Assume the Starting Position
Step 1. Sit on the edge of a bench or chair as shown in the image
Keep your legs slightly extended and the soles of your feet on the ground.
Step 2. Place your hands on the bench next to your hips
Place your palms on the ground and your fingers towards the floor.
Method 2 of 4: Perform the Exercise
Step 1. Without moving your legs, bring your glutes forward by lifting them off the bench
Step 2. Lower your torso in a smooth, continuous motion
When your elbows come to a 90 degree angle, lift your torso up again and return to the starting position.
Method 3 of 4: Advanced Version
Step 1. If you want to increase the difficulty level of the exercise, do it with your feet supported and supported by a second bench
Method 4 of 4: Frequency
Step 1. To start, do 10 - 15 repetitions of the exercise for each set
Repeat until you complete 2 sets. When you find that you can easily perform the two sets, you can add a third.
Step 2. To be able to see and feel the benefits of exercise, do 2 or 3 sets 3 times a week for 6 to 8 weeks
If you want to speed things up, increase the number of sets or workouts per week.
Advice
- The benefits of these exercises are an increase in the strength and flexibility of the triceps.
- Bench presses require a high dose of energy, which is why they should be done at the beginning of your workout. You will be able to get the most out of the exercise while avoiding wearing yourself out.
- You can lighten the load of the exercise by only partially lowering your torso, without reaching the 90 degree angle.
