equipment

Bench, Bodyweight

sets

3

reps

10-15

rest

45-60 sec

1. Sit on the edge of a flat bench with your hands beside your hips.
2. Grip the edge of the bench with your fingers pointing forward.
3. Slide your hips forward off the bench.
4. Extend your legs out in front, heels on the floor.
5. Support your weight on straight arms with your shoulders down.

1. Lower your body by bending your elbows.
2. Keep your elbows pointing straight back rather than flaring out.
3. Descend until your elbows reach roughly 90 degrees.
4. Press back up by extending your elbows.
5. Stop just short of locking out, then begin the next repetition.

Inhale as you lower, exhale as you press back up.

• Keep your back close to the bench as you descend.
• Keep your elbows tracking straight back.
• Keep your shoulders down away from your ears.
• Bend your knees to make the movement easier, or extend your legs to make it harder.
• Stop the set if your shoulders feel pinched in the bottom position.

• Letting the hips drift forward away from the bench.
• Descending far past 90 degrees at the elbow.
• Letting the elbows flare out to the sides.
• Shrugging the shoulders up toward the ears.
• Using leg drive to push through every repetition.

From arms extended down to roughly 90 degrees of elbow bend. Going much deeper puts the shoulders in a strained position without adding triceps work.