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
Set-up: upper arms at your sides, elbows bent, gripping the bar.
- 02
Push down: extend the elbows and push the bar toward the front of the thighs.
- 03
Return: bend the elbows under control, keeping the upper arms as still as possible.
Common mistakes
- Upper arms leaving the sides, with the shoulders joining the push.
- Leaning the shoulders forward over the bar and pressing with body weight.
- Not fully extending the elbows, cutting the range of motion short.
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.
- Instead of this exercise, doCable Rope Pushdown
Equipment needed: Cable
When it applies: Same cable station with a rope attachment; the hands may spread slightly at the bottom, and the load may need to be a little lighter than with the bar. (AI-assisted translation, pending review)
- Instead of this exercise, doDumbbell Overhead Triceps Extension
Equipment needed: Dumbbell, Bench
When it applies: Use when no cable is available; hold one dumbbell with both hands and log that one dumbbell's weight. If the shoulders feel uncomfortable, reduce the depth first. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doBench Dip
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 replaceCable Rope Pushdown
Equipment needed: Cable
When it applies: Use the straight bar when no rope attachment is available; the technique points are the same. (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.