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.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body
Required Equipment
Bench
Muscles
Primary
Triceps
Correct Form
1. Position an incline bench under the Smith machine bar at about 30-45°. 2. Sit on the bench with your feet flat, leaning back with the bar above your head. 3. Grip the bar with an overhand grip, hands slightly closer than shoulder-width apart. 4. Bend your elbows to lower the bar to your head, keeping them close to your ears. 5. Extend your arms fully to press the bar back up, returning it to the starting position.
Common Mistakes
Avoid flaring your elbows outward; keep them close to your head.
Pro Tips
1. Keep your wrists straight to avoid strain and maintain proper alignment. 2. Perform the movement slowly and with control to maximize triceps engagement.
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.
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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 triceps while helping build arm strength, improve muscle definition, and enhance overall upper body stability and control.
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.
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 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
