This exercise is one of the most basic and still one of the best for building the triceps (muscles on the back of the arm).

Muscle group: Triceps


Place two benches parallel to each other 3-4 feet apart.

Sit one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.

Cross your feet for support.

Hold onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.

Pause and then return to starting position.


Do not go below a 90 degree angle as this can cause on your shoulders.

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