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Push the focus back

This is a great basic exercise, which uses all the beams of triceps and provides the maximum mass and muscle strength. Triceps grows in thickness, becomes impressive looks great – that's hard to do work on the block, and even the French press is less effective.

The main working muscles

Triceps shoulder
Secondary: deltoids (mainly front beams, chest muscles – the pectoralis major muscle)

Options

If your level is low, use a bench, feet just rest against the floor. For more experienced athletes suitable option with two benches: one of them serves as a foot support, the second is used for the production of brushes. You can also weight exercise, putting on thigh extra weight.

Technique

  • Lean your hands parallel on the edge of the bench, legs either place on the floor or put them on another bench, touching her heels and the lower third of the tibia. If you want to add a load, have someone to put you on hip drive from the rod. Straight hands, accept the position in which the pelvis would be outside the bench, and did not interfere with the exercise.
  • Inhale and goes down, slowly bending your elbows. When the angle is straight, exhale powerfully push your body up by reducing the triceps. Straighten your arms completely, keep elbows in the same plane, do not move them right or left.
  • At the top you can make a pause, accompanied by additional forceful contraction of the muscles, a similar pause at the bottom so will greatly increase the burden that the exercise the intended number of times, most likely, will not work.
  • Don't place hands too wide on the bench, in this case, you will be trained to a greater extent in the Delta and chest, and then triceps. The load on the shoulder joints will become truly prohibitive – close to the injury.
  • Do not fall so low, when you touch the buttocks of the floor, especially in the case of using a high bench and other goods – this leads to a gradual loosening of the humeral head in the joint capsule, the weakening of the ligaments that hold the joint in physiological position. Eventually formed pathologically movable joint, which can lead to permanent (habitual) dislocation in it.

The order

First in the list of exercises, unless you plan to replace it with bench press with emphasis on the triceps.