A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
10 kcal
/ min (est.)
4 × 8
sets × reps
Why this exercise
Difficulty: Intermediate
Heavy compound movement for building triceps mass and strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
8
Rest
90s
How to Perform
- 1.Lie on bench with hands shoulder-width apart on bar.
- 2.Lower bar to lower chest with elbows tucked.
- 3.Press up focusing on triceps contraction.
- 4.Lock out at the top.
Pro Tips
- •Keep elbows close to body.
- •Don't go too narrow to protect wrists.
- •Control the descent.
Equipment
Barbell · Flat Bench
Safety
Use a spotter for heavy weights.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.