凳上三头肌下压

An isolation exercise targeting the triceps using a bench. The movement involves lowering and raising the body using arm strength, keeping the back close to the bench.

Instructions:

• Sit on the edge of the bench, hands gripping the edge beside your hips.

• Walk your feet forward and extend your legs slightly, keeping your heels on the ground.

• Slide forward so your hips are off the bench, arms straight.

• Bend your elbows to lower your body until your upper arms are about parallel to the floor.

• Push through your palms to return to the starting position.

Common mistakes:

• Moving hips too far from the bench

• Dropping too low, placing excess strain on shoulders

• Locking elbows at the top

• Using momentum instead of controlled motion