Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentBarbell, Dumbbells, Bench
Also worksTriceps
Recommended3-4 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Control the weight near the face; do not drop it.
- Purpose
- A lying extension that builds the triceps mass.
- Setup
- Lie on a bench, weight over the forehead, elbows up.
- Common mistakes
- Letting the elbows flare or moving the upper arms.
- Easier
- Use a lighter weight or dumbbells.
- Harder
- Lower toward behind the head for more stretch.
- Safety
- Control the weight near the face; do not drop it.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s