How to do it
Keep your fingers pointed forward and wrists straight throughout each repetition.
- 1
Position three benches in a triangular formation.
- 2
Sit on one bench and place your hands on the edge, fingers pointing forward.
- 3
Place your heels on a second bench and support your upper back on the third bench.
- 4
Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 5
Push through your palms to extend your elbows and raise your body back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid locking out your elbows at the top to keep constant tension on the triceps.
Common mistakes
- ✕Flaring the elbows outward during the descent
- ✕Sliding the back off the rear support bench
- ✕Letting the hips drop below the bench edges