Body Parts

  • Triceps
  • Chest
  • Back
  • Pectoralis Major
  • Triceps Brachii
  • Serratus Anterior
  • Latissimus Dorsi


  • Stretch the back over a flat bench.
  • Push with the heels of the feet.
  • With the help of a partner, lift the weights with the arms at a vertical position.
  • Place the hands with the thumbs pointing back.
  • Avoid bending the wrists.


  • Lower the weights along the sides of the chest keeping the elbows close to the body.
  • Bring the weights to the outside of the bench behind the head with the thumbs pointing down.
  • Do the movement in reverse to return the weights to the chest.
  • Push the weights up to return to the starting position.


Never arch the back. Always keep the abdominals contracted. Never lock the elbows.