Bench push-ups engage all three heads of the triceps, especially their midsection. This basic exercise builds mass, thickness and strength of the triceps! “Inflates” the middle of his back and side beams, which stand out clearly and give the top of the hand an impressive look.

Place two benches in parallel, at a distance of 80-90 centimeters from each other. Sit on one bench and grab its edge with your fingers: palms shoulder-width apart and rest against the bench, elbows pointing back. Supporting yourself with your hands, place your feet on another bench. Fully straighten your arms, tear your pelvis off the bench and slightly move it forward so that it is over the edge of the bench. To increase the load on the triceps, ask a partner to place a disk on your hips.

Inhale and, bending your elbows, slowly lower yourself between the benches until you feel that the triceps are well stretched.
Having reached the bottom point, hold your breath and push yourself up until your arms are fully extended (the top point of the exercise).
When pushing up, do not spread your elbows to the sides, they should move strictly back. Exhale only after you have overcome the most difficult part of the ascent. Pause at the top of the exercise, tighten your triceps even more, and do the next rep.

Although bench presses target the triceps, this exercise also actively engages the pectoralis major and anterior deltoids. They experience the maximum load at the very beginning of the lift, pulling the elbows laid back to the sides of the body. But the higher you climb, the more the load is distributed to the triceps.

When pushing yourself up, do not spread your elbows to the sides. This reduces the load on the triceps and redistributes it to the latissimus dorsi and pectoralis major muscle. In addition, such vicious practice can lead to injury to the shoulder joint. Elbows should be directed strictly back throughout the exercise.
In the starting position, the distance between the palms should be slightly wider than the shoulders. This will save you from the temptation to spread your elbows during push-ups. Keep your head straight and look straight ahead during the entire set. Don’t tilt your head down.
To achieve peak contraction of the triceps, at the top point, fully extend your arms, but do not block the elbow joint. If you do push-ups in full amplitude, then, by and large, body weight as a load will be enough to effectively work out the triceps.

It makes sense to use additional weights only for athletes with a year or more of training experience. For beginners, we recommend learning the exercise without additional weights, going down only half the possible range of motion. And as you build up the strength of the triceps, go down lower and lower.