Body Parts

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


  • Stretch the back over a flat bench.
  • Look at the bar.
  • Lift the knees until the lumbar region is against the bench.
  • Grip the bar with the palm of the hands facing up.
  • Place the hands at shoulder width.
  • With the help of a partner, lift the bar and keep the arms extended.
  • Avoid bending the wrists.


  • Lower the bar to the chest while keeping the elbows close to the body.
  • Bring the bar to the outside of the bench close to the head.
  • Reverse the movement to return the bar to the chest.
  • Push up to return to the starting position.


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