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
Lie on a flat bench with the back of the head, upper back and hips on the pad and both feet flat on the floor; hold the bar (straight or EZ bar) with an overhand grip at shoulder-width or slightly narrower.
- 02
Press the bar to straight arms above the chest, then angle the upper arms slightly back toward the head (about 10–15 degrees past vertical); this is the start position.
- 03
Inhale; keeping the upper arms fixed, bend only at the elbows to lower the bar in an arc to just above the forehead or slightly behind the head, the forearms reaching about 90 degrees or less to the upper arms, elbows pointing at the ceiling and not flaring out.
- 04
Exhale and extend the elbows with the triceps to bring the bar back to the start; do not slam the elbows into lockout and keep the upper-arm angle unchanged.
- 05
Choose a conservative weight you can control at every point; a spotter is recommended, and an EZ bar is easier on the wrists.
Common mistakes
- Upper arms swinging and the elbows travelling with the bar, turning it into a close-grip press.
- Elbows flaring out to the sides.
- Losing control on the way down so the bar drops toward the face.
- Wrists bending back with too wide a grip.
- Too much weight, shortening the range of motion.
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, doDumbbell Overhead Triceps Extension
Equipment needed: Dumbbell, Bench
When it applies: Use when no short bar is available or to reduce elbow strain; the load bases differ, so weights are not compared directly. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
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.