|Equipment||2 flat benches|
|Additional Equipment||weigh plate(s)|
PreparationPosition two flat benches parallel to each other and sit on one bench. Take weight plate and put it on thighs. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent.
ExecutionBend arms to lower body until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat.
Variations / CommentsPreferably rely on help of an assistant when placing plate on thighs. Let elbows point backward and keep upper arms close to torso.
|Synergist||Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Rhomboids | Latissimus Dorsi|
|Stabilizers||Biceps Brachii | Trapezius, Lower|