BraçosBarraIntermédio

Reverse Triceps Bench Press

Lie on a flat bench and hold the bar with a close, supinated grip, arms locked above you. Lower it to your mid chest while keeping the elbows close to your torso.

Dificuldade: Intermédio
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 5

Sequência

01 · start
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
02 · lower
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
03 · press
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
04 · repeat
Repeat the movement for the prescribed amount of repetitions.
05 · rack
When you are done, place the bar back in the rack.