Put two benches so far appart, that you can hold onto one with your hands and are just able to reach the other with your feet. The legs stay during the exercise completely stretched. With your elbows facing back, bend them as much as you can. Push yourself up, but don't stretch out the arms.

• Don't stretch your amrs completly
• The elbows always point back, don't let them open sidewards

Το διάγραμμα εμφανίζει τους μύς με την μεγαλύτερη δραστηριότητα σε αυτήν την άσκηση