Bench Press - Powerlifting vs Dumbbell Tricep Extension -Pronated Grip

Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.

However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.

Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.

Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

Then, exhale and use your triceps to return the weight to the starting position.