Bench Press - Powerlifting vs Reverse Grip Triceps Pushdown

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.

Start by setting a bar attachment (straight or e-z) on a high pulley machine.

Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.

Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.

Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.

Repeat for the recommended amount of repetitions.