Description
Pushing movement with strong triceps dominance.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet anchored to the floor.
- Stable torso, low shoulders, open chest.
- Elbows close to the torso, wrists aligned.
- Torso covered from start to finish.
02 · Execution
Perform the rep
- Descend under control without opening your elbows.
- Pause for a clean transition at the bottom.
- Pushes all the way up without hard locking.
Technique cue
Close elbows and controlled trajectory.
Common mistakes- elbows that spread
- descent too fast
- partial range of motion
- rising shoulders
Safety notes
Risks of poor execution
- With a free bar, an uncontrolled load can fall on the chest, throat or face.
- Rebounding or descending too quickly can cause a pectoral tear and shoulder injury.
- Working close to failure without safety increases the risk of serious accidents.
- A lack of control increases the strain on shoulders and elbows.