Push-ups from the bench


Bench push-ups are one of the basic exercises for developing strength and mass of triceps.

Benefit exercises

Bench push-ups are an excellent exercise that primarily develops all three heads of the triceps, helping to increase the strength and mass of the triceps, and also has an indirect effect on the upper pectoral and back muscles.

Push-ups from the bench are an indispensable element of training not only in bodybuilding, but also in many other sports. This exercise is mandatory included in the training programs of gymnasts, wrestlers, tennis players, hockey players, basketball players, volleyball players, handball players and other athletes.

Bench push-up technique

Correct exercise technique:

1. Place two benches parallel to each other, the distance between them depends on your height and will be determined during the first exercise by experience. Sit on a bench and rest your palms on it, shoulder-width apart, and your elbows pointing back. Then put your feet on another bench and, fully straightening your arms, tear your pelvis off the bench, moving it forward so that it is over the edge of the bench. This is the starting position.

2. Inhale and, holding your breath, bending your elbows, slowly lower yourself down until you reach a right angle at the elbow joint. Upon reaching the bottom point, without a pause, begin to move up until the arms are fully extended. After passing the most difficult section of the path, exhale.

It is important:

When squeezing, do not spread your elbows to the sides, they should move strictly in a vertical plane. Otherwise, part of the load is taken by the pectoral muscles and the latissimus dorsi. And when you work with a lot of weight, you also put your shoulder joints at risk of injury.

While performing the exercise, keep your chin parallel to the floor and look straight ahead. Violation of this rule increases the risk of injury.

For maximum contraction of the triceps, fully extend your arms at the top of the movement.

Athletes with experience can perform the exercise with additional weights in the form of pancakes, which are placed on the hips. Beginners should not force the weights in this exercise, as the load in the form of body weight by and large will be more than enough to work out the triceps well.

Rawobbly muscles during push-ups from the bench

  • triceps (all three heads)
  • upper pectoral muscle

Alternative exercises

  • french press
  • Extensions on the block
  • Extension of arms with a dumbbell from behind the head

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