Hold the SZ-bar and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch your arms with the bar and bend them so that the bar is lowered. Just before it touches your forehead, push it up.

Pay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.

• Don't move the elbows during the exercise

Диаграмата показва най-натоварваните мускули при това упражнение.