Jak wykonać ćwiczenie
- 1
Set Up: Lie flat with a dumbbell in each hand. Extend your arms straight up over your chest as if you were at the top of a dumbbell bench press
- 2
Starting Position: Position the dumbbells so they are touching or very close together with a pronated grip (palms facing your feet and thumbs facing each other)
- 3
Lowering: Without moving your upper arms or shoulders, bend your elbows and flare them outward to the sides. Lower the inner ends of the dumbbells toward the center of your chest
- 4
Touch and Pause: Gently touch the dumbbells to your chest. Do not rest the weight on your body; maintain constant tension in your triceps
- 5
Press: Forcefully extend your elbows to return the dumbbells to the starting position. Focus on „pushing your pinkies toward the sky” to maximize triceps engagement
