Back Bench Pushups
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
For this exercise you will need a bench and leg support. Sit on the bench as shown in the picture. Hands wider than shoulder line. Place your feet on the support. This will be your starting position. Slowly lower your body down until your arms are bent at 90° at the elbows. When performing the exercise, the forearms should always be pointing down. Use your triceps to slowly lift your body up to the starting position. For weighting, you can use a pancake. Place it on your hips.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Sit on a bench, hands wider than shoulder width, feet on a support.
02
Lowering
Slowly lower your body until your elbows are bent at 90 degrees. Forearms always point down.
03
Rising
Using your triceps, slowly push your body back up to the starting position.
04
Repeat
Perform the required number of reps.
05
Progression
You can place a plate on your hips for added weight.
Variants
Beginner
Perform without weight and with a small range.
Middle
Work through a full range.
Professional
Add a plate on your hips to increase the load.
Which muscles are working
Triceps and arms
Benefits of the exercise
Strength
Builds triceps strength.
Balance
Improves elbow control.
Simply
Suitable for beginners.
Contraindications
Acute pain in the elbows, shoulders or wrists.
Recent injuries to the elbow, shoulder or wrist.
Medical prohibition of strength training.
Recommendations
Elbows
Keep elbows close to your torso.
Range
Lower until elbows are at 90 degrees.
Tempo
Move slowly.
