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Monday, July 8, 2013

Triceps press

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing


Method of execution

Lie on a flat bench with a dumbbell in each hand, holding hands on top of your thighs. Your palms should be facing each other.

With hips help when lifting a dumbbell up, set them in front of you so that they are shoulder-width apart. Make sure your hands are at - a distance from one another than the width of the shoulders and use proniran grip (palms up). Allow your elbows pointing sideways. This is your start position.


Supporting upper part of your hands still, slowly move the dumbbells back down and semicircular motion until you touch the upper chest breathing. Keep full control of dumbbells.

Exhale, move the dumbbells up using your triceps by the same semicircular motion, but in reverse order. Try to keep the dumbbells together until they move up. Lock your hands in a bent position, hold for a second and then re-start the movement down. The path must be below 2 times - as long as a time from this upwards.

Repeat.