DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on the edge of a stable bench with your back to it, hands on the edge beside the hips, fingers pointing forward.
- 02
Walk the feet forward, knees bent at about 90 degrees and feet flat; straighten the arms to move the hips off the bench, back close to the edge.
- 03
Inhale and bend the elbows to lower the body straight down until the upper arms are about parallel to the floor, elbows pointing straight back.
- 04
Exhale and press back up to straight arms.
Common mistakes
- Going too deep so the shoulders drop well below the elbows, stressing the front of the shoulder.
- Hips drifting far from the bench so the body swings forward.
- Flaring the elbows out to the sides.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceCable Straight-bar Pushdown
Equipment needed: Bench
When it applies: Use at home or without a cable; reps only. Lower only until the upper arms are about parallel to the floor. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceParallel Bar Dip
Equipment needed: Bench
When it applies: Use when no dip bars are available or full dips are not yet possible; it emphasises the triceps more. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.