Body Parts

  • Triceps
  • Shoulders
  • Chest
  • Pectoralis Major
  • Triceps Brachii
  • Anterior Deltoid


  • Stretch the back over a flat bench.
  • Keep eyes under the bar.
  • Press with the heels.
  • Grip the bar with the palm of the hands facing up.
  • Place hands close to each other.
  • With the help of a partner, elevate the bar from its supports and keep arms extended.
  • Avoid bending the wrists.


  • Lower the bar close to the clavicle.
  • Bring elbows over the torso.
  • Push up to return to the starting position.


Never arch the back. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight.