Machine Pushups
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Sit securely in the machine, select the desired weight and firmly grasp the handles. The arms are bent at the elbows at a right angle. Do not take your elbows to the sides, during the exercise they should move close to the body. While tensing your triceps, as you exhale, straighten your arms, exerting downward force. Hint: do not fully straighten your arms, even at the end of the movement they should be slightly bent at the elbows. On an inhale, slowly return to the starting position by bending your arms. Complete the required number of repetitions. Variations: You can do this exercise on parallel bars.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Sit securely in the machine, select the weight and grip the handles firmly.
02
Arm position
Arms bent at a right angle at the elbows; do not flare elbows, they should move close to your torso.
03
Extension
Squeezing your triceps, exhale and extend your arms, pushing down.
04
Control
Do not fully lock out: even at the end, arms should be slightly bent.
05
Return
Inhale and slowly return to the starting position.
06
Variation
Can be performed on parallel bars.
Variants
Beginner
Use light weight and control the movement.
Middle
Work with moderate weight.
Professional
Increase weight and perform a slow extension.
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
Do not fully lock out your arms.
Tempo
Return slowly.
