A beginner-friendly upper body push exercise that primarily targets the triceps while helping build arm strength, improve muscle definition, and enhance overall upper body stability and control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
Bench
Muscles
Primary
Triceps
Correct Form
1. Place one knee and one hand on a bench for support, keeping your back flat. 2. Hold a dumbbell in your other hand, with your arm bent at 90° and your upper arm close to your body. 3. Engage your triceps and extend your arm straight back until fully extended. 4. Pause briefly at the top, squeezing your tricep, then slowly return your arm to the starting position and repeat. 5. Complete the set and alternate sides.
Common Mistakes
Avoid swinging your arm; keep the movement controlled.
Pro Tips
1. Keep your elbow stationary and close to your body. 2. Keep your core engaged to maintain stability and protect your lower back.
A beginner-friendly upper body push exercise that primarily targets the triceps, chest, and shoulders while helping to build pressing strength, improve joint stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the triceps, chest, and shoulders while helping to build pressing strength, improve joint stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the triceps while also engaging the shoulders and chest to build pressing strength, improve arm definition, and enhance overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the triceps while also engaging the shoulders and chest to build pressing strength, improve arm definition, and enhance overall upper body stability.
A beginner-friendly upper body exercise that primarily targets the triceps while also engaging the shoulders and upper back to build arm strength, enhance pushing power, and improve overall upper body stability.
A beginner-friendly upper body exercise that primarily targets the triceps while also engaging the shoulders and upper back to build arm strength, enhance pushing power, and improve overall upper body stability.
An advanced upper body push exercise that primarily targets the triceps, chest, and shoulders while enhancing pressing strength, improving joint stability, and increasing overall upper body control.
An advanced upper body push exercise that primarily targets the triceps, chest, and shoulders while enhancing pressing strength, improving joint stability, and increasing overall upper body control.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build pressing strength, improve elbow stability, and enhance overall arm control.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build pressing strength, improve elbow stability, and enhance overall arm control.
An intermediate upper body push exercise that primarily targets the triceps, chest, and front shoulders while helping to build pressing strength, enhance lockout power, and improve overall upper body muscle definition.
An intermediate upper body push exercise that primarily targets the triceps, chest, and front shoulders while helping to build pressing strength, enhance lockout power, and improve overall upper body muscle definition.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve elbow stability, and enhance overall pressing performance.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve elbow stability, and enhance overall pressing performance.
A beginner-friendly upper body push exercise that primarily targets the chest, triceps, and shoulders while providing controlled assistance to build pressing strength, improve joint stability, and develop proper pushing mechanics.
A beginner-friendly upper body push exercise that primarily targets the chest, triceps, and shoulders while providing controlled assistance to build pressing strength, improve joint stability, and develop proper pushing mechanics.
A beginner-friendly upper body push exercise that primarily targets the triceps, shoulders, and chest while helping to build pressing strength, improve arm definition, and enhance overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the triceps, shoulders, and chest while helping to build pressing strength, improve arm definition, and enhance overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while improving pressing strength, enhancing shoulder stability, and promoting safer control compared to traditional bench variations.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while improving pressing strength, enhancing shoulder stability, and promoting safer control compared to traditional bench variations.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build pressing strength, improve elbow stability, and enhance overall upper arm muscle definition.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build pressing strength, improve elbow stability, and enhance overall upper arm muscle definition.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve elbow stability, and enhance overall pushing power.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve elbow stability, and enhance overall pushing power.
An intermediate upper body exercise that primarily targets the triceps while helping to correct strength imbalances, improve unilateral pressing power, and enhance overall arm definition and control.
An intermediate upper body exercise that primarily targets the triceps while helping to correct strength imbalances, improve unilateral pressing power, and enhance overall arm definition and control.
A beginner-friendly upper body exercise that primarily targets the triceps while providing added stability to build pressing strength, improve elbow extension control, and enhance overall upper arm definition.
A beginner-friendly upper body exercise that primarily targets the triceps while providing added stability to build pressing strength, improve elbow extension control, and enhance overall upper arm definition.
A beginner-friendly upper body exercise that primarily targets the triceps while helping build arm strength, improve muscle definition, and enhance overall upper body control and stability.
A beginner-friendly upper body exercise that primarily targets the triceps while helping build arm strength, improve muscle definition, and enhance overall upper body control and stability.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the triceps while helping to build arm strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body exercise that primarily targets the triceps while helping build pressing strength, improve arm definition, and enhance overall upper body stability and control.
A beginner-friendly upper body exercise that primarily targets the triceps while helping build pressing strength, improve arm definition, and enhance overall upper body stability and control.
Bench
