How to do it
Drive your feet firmly into the floor throughout the entire set.
- 1
Lie back on a flat bench with a barbell in a close grip position.
- 2
Lower the barbell towards your lower chest or upper abdomen, keeping your elbows close to your body.
- 3
Press the barbell back up to the starting position, focusing on using your triceps.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows tucked and wrists straight to maximize triceps engagement and reduce the risk of injury.
Common mistakes
- ✕Bouncing the bar off your upper abdomen
- ✕Raising the glutes off the flat bench
- ✕Jutting the chin upward toward the bar