Body Parts

  • Shoulders
  • Triceps
  • Medial Deltoid
  • Triceps Brachii
  • Wrist Flexors


  • Sit on a lightly inclined bench.
  • Hold the bar with the thumbs pointing in.
  • With the help of a partner bring the bar above the chest.
  • Place the hands a little larger than shoulder width with the palms of the hands facing forward.
  • Keep the lower back pressed against the bench.
  • Suck in the stomach and contract the abdominals.
  • Avoid bending the wrists.


  • Push the bar up.
  • Extend the arms completely.


Never arch the back. Never let the elbows lower past the shoulders. Keep the wrists straight.