A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
Lie flat on a bench with your feet firmly planted on the ground.
Grip the barbell with a shoulder-width grip, palms facing forward.
Unrack the barbell and hold it above your chest with arms fully extended.
Lower the barbell towards your upper chest, bending your elbows while keeping them tucked in close to your body.
Stop when the barbell is about an inch above your chest or slightly lower, depending on comfort.
Press the barbell back up by extending your elbows, focusing on using your triceps to drive the movement.
Repeat for the desired number of repetitions.
Keep your elbows tucked in to maximize tricep activation and reduce shoulder strain.
Maintain a controlled tempo throughout the exercise to ensure constant tension on the triceps.
Avoid flaring your elbows out as this can shift emphasis away from the triceps and increase shoulder involvement.
Focus on feeling the contraction in your triceps at the top of each repetition.
Start with a lighter weight to master form before progressing to heavier loads.
Ensure your wrists remain straight and aligned with your forearms to prevent strain.
It is performed with a barbell and is effective for building tricep strength and mass. The movement involves lowering the barbell to a position between a traditional bench press and a skull crusher, emphasizing tricep engagement throughout the lift.
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