Triceps extension. Extension of the arms in the simulator - a simple exercise for triceps

Extension of arms on the block - forming isolated exercise for triceps, which will help make your arms more prominent and strong. Let's take a look at the extension technique, their variations and typical mistakes which should be avoided.

Technique and types of extensions

At correct execution exercises, in addition to triceps, other muscles should not be included in the work. The only exceptions are the stabilizers of the body that work in statics and, in fact, the hands with which you hold the handle. If you feel that some other muscle group is actively working for you, you are doing the exercise incorrectly.

Classic extensions

This is an extension of the arms with the handle of the upper block. To begin with, set the weight to 5 kg and do a warm-up. The exercise can be performed both in a block simulator (arm extension in a crossover), and in a back simulator with an upper block (there is a thrust on latissimus dorsi).

The handle can be different - short straight, curved, long, with which the thrust is performed. Extension of the arms on the block, where the traction is done, makes sense only when other athletes are engaged in the block simulator.

So let's get started:

1. Hang a short straight handle. Grab it with a straight grip (palms down). Thumb above, not below.
2. The efficiency of the load depends on the position of the elbows - the elbows should be pressed to the body. Bend your arms a little more than 90 degrees.
3. The position of the feet can be either on one straight line, or one leg slightly forward and the other slightly back. Your task is to stand as stable as possible. The feet are already shoulder-width apart, the distance between them is 15-20 cm, if you put them on the same straight line. In the case when one is in front and the other is behind, this distance will be less.
4. The loin is arched, the chest is straightened, the gaze is straight. With body weight we press the handle from above, as if hanging over it. This is necessary so that you do not hold the weight with the latissimus dorsi. Therefore, we fix the body in this way. Due to the fact that the elbows are pressed to the body, and you hang over the handle, arching the lower back, you will pump only the triceps in isolation.
5. From the “arms bent” position, lower the weight down with the effort of the triceps. Elbows should not diverge to the sides, they are always pressed to the body.

Do 10-15 warm-up repetitions while standing at an average pace. Then hang the desired weight and work 3-4 sets of 8-15 reps, depending on your training goals.

Ladder on the block

When you come to the gym with friends, you can arrange a competition at the end of the workout - a ladder in which everyone will do the maximum number of repetitions per triceps on the block for several approaches. At the same time, the competition begins with 50-60% of your working weight, and each next approach, reduce the weight by 5-10 kg and increase the number of repetitions. Thus, by the last approach, your muscles will reach complete failure.

Attention! The triceps need to be well warmed up so you don't get stretched.

And do not forget - traction during extension is undesirable. Only triceps work.

Curved bar extension

The exercise is performed while standing. To work out the outer part of the triceps, use a curved handle. With its help, you turn your hands: right - clockwise, and left - counterclockwise. In this position, the load goes more to the outer beam of the triceps.

It is better to alternate extensions as follows: once a week you do an exercise with a straight handle, the next week with a curved one. So you can work out the triceps from all sides.

You should not do the extension of the arms on the block twice in one week - there is no point. It doesn't matter which bar you use, only the arms work. For the back, there is a thrust of the upper block.

Other arm extension options

In addition to the usual option, there is also a single extension of the arms in the crossover. This machine has 2 lower pulleys that can be used to simulate the Dumbbell Overhead Press exercise.

The technique is as follows:

1. Attach to lower block horseshoe-shaped handle for one hand.
2. Sit on the bench so that the handle with the cable from the lower block is behind your head.
3. Raise your elbow up, bringing your hand behind your head.
4. The cable should not be pressed against your back. To prevent this from happening, take your arm back a little further than in the usual version of the dumbbell exercise.
5. The movement starts from the level of the back of the head, straighten your arm. Then bend again.

Repeat the movement 10-12 times for 3 sets.

This version of the exercise may be needed if you want to do a dumbbell press from behind your head, but the required dumbbell is busy. The block version of such a bench press is not as convenient to do as with a dumbbell, but you should know about it anyway.

Place of exercise in the program

Triceps extension alone will not be enough to effective elaboration this muscle group. This is usually the final exercise in the bottom of the triceps.

If you are doing the classic program, combining chest work with triceps training, then triceps extensions are performed at the very end. First, for example, there is a basic bench press, then breeding dumbbells, parallel bars, and, finally, extension of the arms on the block.

If you combine the back and triceps, then you can do a harder workout for the extensors of the arms, but leave the work in the block simulator to the very end of the session.

Before you start exercising

Despite the fact that the exercise is relatively simple, pay attention to a number of contraindications to its implementation.

• If the elbows hurt, it is not recommended to do the exercise until the acute pain syndrome has passed. It is advisable to do an MRI of the elbow joint to clarify the etiology (origin) of the pain.
• If your wrists hurt, you should also let them recover. You can try using a medium-hard carpal fixator. If you do painless extension with them, train calmly.
• After fractures, you need to wait a few weeks from removing the cast and start doing extensions with small weights per amount. This will help restore the ligaments and tendons that have become unaccustomed to the load, and prepare the joint for further weights.

Common mistakes when extending arms

Knowing what mistakes most people make will help you better control your technique.

Here are the most popular ones:

1. Brush bending. The hand should be in line with the elbow. Usually beginners bend them downward, increasing the load on the wrist. Naturally, it can hurt after exercise.
2. Elbows are widely spaced. In this position, to fix the arms in the starting position, the latissimus dorsi muscles are connected. Focusing on training the triceps will no longer work. And you will not be able to perform the exercise with the right weight.
3. You do the exercise while standing absolutely straight. Now your body is fixed in its original position due to the abdominal muscles and lat back. Again you will not make quality approaches.
4. Often, beginners slouch while doing the extension. Incorrect posture with weights can help you earn back problems. In this case, it is not critical. Still, develop the habit of doing all the exercises in the gym with proper posture.
5. You are too close to the block. In this case big weight will pull you up, and to perform extensions, you will pull your elbows back. And again, the fixation of the body is lost.
6. You are far away from the block. Therefore, you will need to lean forward too much, overloading your lower back. From the outside it looks very funny, so do the exercise in front of the mirror. If something is wrong, you will immediately notice.
7. Head down, or looking sideways. If the mirror is on the side, keep an eye on the equipment, but you should not keep your head in the wrong position all the time. Correct position heads are strictly straight.
8. Some first pull the handle from above with their backs, then lower it with their triceps down. It's not traction. It is not necessary to do so.
9. It also makes no sense to do the exercise while sitting - you have to work while standing.

Among other things, keep in mind correct breathing: effort is always made during exhalation. We return the weight back on inspiration.

Which is present in every room. Depending on the grips, handles, you can effectively work out each bundle of the triceps, isolated from the rest of the muscles. Everyone can choose exercise options for themselves - a beginner and a professional.

This exercise is good. loads all bundles of triceps: medial, lateral, long, and also the ulnar muscle. This is an easy version of the regular grip triceps block exercise because it uses fewer muscles than other variations. This technique allows you to qualitatively work out the triceps for a beginner, having learned to feel the muscle, other options can be included in the training of more trained athletes, or after a month of introductory classes.

Technique and options for extensions in the block

Extension of the arms of the upper block with a regular grip

1. Stand facing the Crossover, take the straight handle of the upper block with an overhand grip along the edges.
2. Place your feet hip-width apart and press your elbows into your body. The forearms are relaxed, the handle is at shoulder level.
3. Exhale: extend your arms without lifting your elbows, lowering the handle completely to your hips.
4. Inhale: bend your elbows smoothly and without jerking.

To increase volume, do 4х8–12.

Straight handle extension with reverse grip

Extension of the arms in top block reverse grip also includes work all bundles of triceps, especially the medial. Unlike other options, they still work here elbow muscles, extensors of the elbows, hands and fingers. The weight of the load will be less than with the normal grip option.

1. Standing in front of the block, grab the straight handle with an underhand grip, pressing your elbows tightly to the body.
2. Exhale: fully extend your arms to your hips.
3. Inhale: Slowly relax your triceps as you lift the handle.

As usual - 4x8-12.

Extension of the arms from behind the head in the Crossover

Extension option with a straight handle back to the block better works out the long and medial head of the triceps. The exercise is performed in the upper block.

1. Grab the handle of the upper block with a regular grip from the bottom along the edges, then turn around with your back to the simulator.
2. Tilt the body forward, and take a step forward with one foot - for stability, pressing the elbows as close to the head as possible.
3. Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
4. Exhale: unbend your elbows completely, in the direction forward above the crown.
5. Inhale: gently relax your muscles and move the handle behind your head, keeping the slope.

Choose your working weight for 4x8–12 times.

Extension from the upper block with one hand

Extension with one hand with a reverse grip with a special handle connects to work all the bundles of the triceps, but more lateral, as well as the triceps tendon and the ulnar muscle. This technique will allow you to work out concentratedly each hand separately, without helping the stronger side.

1. Facing the block, place your feet steadily, with one hand under grip from below, take a narrow handle for one hand.
2. Press the elbow of the working hand to the body, as in other options, the second hand is on the belt.
3. Exhale: extend the elbow completely without twisting the hands, keeping in a straight line with the forearm.
4. Inhale: Relax and bend your elbow to its original position.
5. Repeat for each hand 4х8–12.

Extension with ropes, from the upper block

When extending the arms in Crossover with a rope, you can stronger feel the lateral head of the triceps, training with rope handle allows you to achieve more tension in the triceps, since a soft handle requires more precision in technique and muscles prepared for this. Such extensions fit muscles more prepared for the load.

1. Facing the block, grasp the ropes with both hands. Position your elbows, as usual, pressing against the body. At the top point, the palms are naturally close to the ropes.
2. Exhale: unbend your elbows, spreading your arms from the middle of the movement to the sides of the hips. At the end of the movement, bring the hands in a straight line with the forearm. Contract the triceps as much as possible at the lowest point, feeling a strong tension.
3. Inhale: return the ropes in initial position.

Perform with light weight 4 sets, 8-12 reps.

And also exists curved handle to work out the triceps from the upper block, this option includes the same bundles as the ropes, it only facilitates the grip and extension technique at the bottom point. It is performed in the same way as the classic extension version.

Extension of arms with ropes from the lower block

In this case, it is necessary to hook the ropes to the lower block. The exercise requires more stabilization of the weight, respectively, the muscle tension will be stronger.

No need to take huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.

A good way to work out triceps for professionals.

1. Take the edges from the lower block with both hands. Raising the handles over your head, turn your body with your back to the simulator.
2. Take one foot step back for stability and tilt the body slightly.
3. Raise your arms above your head, keeping your elbows close to your head. The brushes start moving from the back of the head.
4. Exhale: extend your arms as much as possible, feeling the tension of the triceps.
5. Inhale: slowly lower the ropes behind your head.

So 4x8-12.

Triceps training in Crossover blocks implies high-quality and isolating technique, not strength work (up to 8 repetitions). choose light weight, perform up to 12 times, most importantly, the burning sensation of the triceps.

Perform arm extension on a block with a large weight girls it’s not worth it, 15-20 repetitions with handles with a grip from above are enough, work with a reverse grip for the forearm is not needed for the weaker sex.

The exercise is aimed at working out the triceps, is completely isolating, giving the main load to the lateral bundle of the triceps muscle. It is she who is clearly visible on the outside of the shoulder when looking at a person from the front. The main purpose of this exercise is to give relief and shape.

Core muscles

Triceps (especially lateral bundles)
Accessory muscles: elbow muscle.

You will need a cable trainer with an upper pulley. Grasp the cable handle with a narrow, but not narrow grip, so that your palms look at the floor. Press your elbows tightly against your body. Bend the body forward a little, but not much, otherwise it is easy to lose balance. Holding your elbows, pull the handle of the simulator to the level of the top of the chest - this is how you will begin the exercise.

Execution technique

• Extend your arms at the elbows in a downward motion, pressing firmly on the handle. Notice the sensation of contraction in the triceps.
• Try to straighten your arms completely so that they practically touch the hips at the bottom. A delay in this position is highly desirable, it has a positive effect on the degree of muscle load.
• Then, smoothly bending your arms, raise them to their original position, but not passively, but with some effort, the speed of their movement should be one and a half to two times lower than when extending the arms.
• Concentrate precisely on the negative phase - having clearly worked it out, you will tire your muscles much faster, and neglecting it, you will not get even half of the load that you could. Inhale during the extension of the arms, and exhale during the negative phase. Perform the exercise 10-12 times in 4-5 sets.
• Movement during both phases is allowed only at the elbows, the shoulders and wrists must be immobilized.
• Elbows are constantly fixed at the same level, avoid their movements in different sides. If you want to give a greater load to the median bundle of the triceps, tilt the torso a little lower and forward, and keep your elbows parallel to the cable of the simulator. Do not use heavy weights, otherwise you will press the handle down with your lower back, and then with your triceps.

Perform the exercise at the very end of the triceps workout, when the heavy weight workout is over. It is most effective to combine with triceps bench presses, push-ups from the bench, extension of the arms lying or sitting.

Video "Extension of arms on the upper block while standing"

My respect, dear readers, admirers and all those who came to our light! Wednesday is on the calendar, which means the time for a technical note on And today we'll talk about the extension of the arms on the block. After reading, you will learn all about the muscle atlas, the benefits and execution technique, the second part will be devoted to the practical aspects of training and evaluating the effectiveness of the exercise.

So, make yourself comfortable, we'll begin.

Extension of the arms on the block. What, why and why?

Is one of the most popular women's manual exercises and many ladies use it to get rid of the “jelly” at hand. As we all know, young ladies are not very fond of such shells as barbells and dumbbells, but various blocks and simulators cause wild delight in them, which is why the extension of the arms on the block is so popular among the female audience. gyms. However, one often sees how each beauty tries to bring something of her own into the exercise, so to speak, to add a gag zest, to bring in her own unique charm. Whether it is necessary to do this and how, in general, to correctly perform block extensions, we will talk in this note.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

Exercise belongs to the class of isolating, single-joint. Target muscle group is the triceps, which 2/3 manual volume and responsible for cosmetic, i.e. “talk-cold” :) kind of hand.

Muscular ensemble exercises include:

• target muscle - the triceps muscle of the shoulder;
• stabilizers - latissimus dorsi, teres major, rear delta, large chest (sternal head), pectoralis minor, lower trapezium, rectus/oblique abdominal muscles, wrist flexors;
• antagonists-stabilizers - the extensor muscles of the spine.

Advantages

By performing a block extension, you will receive the following benefits:

• development of triceps strength;
• targeted and isolated study of the triceps muscle of the shoulder;
• more toned arms / sculpted arm musculature (decrease in coldness);
• larger hand;
• increase in pressing characteristics in basic exercises.

Execution technique

The exercise of extending the arms on the block is not technically complex, but it is not without its subtleties. The step-by-step execution technique is.

Step #0

Go to the upper block and install the appropriate handle (straight or inclined bar), then equip the machine with a specific weight. Place your hands, with a shoulder-width or slightly narrower grip, on the handle from top to bottom. Standing up straight with a slight tilt of the body forward slightly knees bent, lower the handle until the forearms form a right angle with the shoulder. Keep your elbows close to your body. This is your starting position.

Step #1

Using only triceps strength, in an isolated motion, bring the bar down until it touches your front thigh and your arms are fully extended, exhale through this part of the movement. Linger on 1-2 account in a reduced position, additionally squeezing the triceps. From a compressed position, slowly and under control return the bar to the PI, exhaling a breath. Complete the prescribed number of repetitions.

In the picture version, all this disgrace looks like this:

On the move so...

Variations

In addition to the classic version of the extension of the arms on the block, there are several variations of the exercise, in particular:

• with rope handle;
• reverse grip;
• With different types handles (straight, EZ, V) .

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• squeeze the projectile down solely due to the isolated work of the triceps;
• at the bottom point, fully straighten your arms and hold the contraction for 1-2 sec;
• do not throw the weight back up, but slowly and under control accompany it throughout the entire trajectory of movement;
• keep your elbows firmly pressed to the body;
• do not stand on straight legs, but slightly bend your knees and move your body forward;
• use the exercise last in the PT of the hands as a finisher;
• at the initial stage, do not use too large weights;
• if your shoulders hurt (front delta) then do not use this exercise;
• numerical training parameters: number of sets 3-5 , repetitions 10-15 .

Actually, this is all theoretical information, now we will analyze some practical points.

Extension of arms on the block effective exercise for triceps?

A team of scientists from the University of Wisconsin, led by Dr. Porcari, decided to identify the best female exercises for triceps, in terms of electrical muscle activity. During the experiment, it was found that out of the 8 most popular exercises, the extension of the arms on the block takes 5 (with rope) and 6 (with straight handle) places with EMG values 74+-22.64 And 67+-20.48 . The push-up exercise with a narrow grip in a triangle position was recognized as the best.

Thus, we can conclude that yes, the extension of the arms is quite effective, but it is better to use them at the end of a manual workout.

Handle VS rope. What to choose?

In fact, it all depends on the goals of the athlete and different handles affect the triceps in different ways. In particular, the rope allows you to “reach out” to the deepest muscle fibers triceps and has a fuller range of motion.

Various handles work out triceps muscle shoulders at different angles, for example, the v-handle is more aimed at working the outer part of the triceps, while the straight bar is more focused on the long head. Conclusion - choose a handle based on your manual goals (pull up lagging zones).

Well, perhaps that's all, now let's sum up and say goodbye.

Afterword

Another technical note has come to an end.

Today we dealt with the extension of the arms on the block and there is one more exercise in your hand tools. Of course, theory is nothing without practice, so we finish reading the article and blow into the hall for a run-in, let's move!

PS. do you use block simulators in your hand workouts, yes, no?

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

The following 15 triceps exercises for men (with accompanying videos) focus on developing the triceps, big muscles on the back of the shoulder. In fact, they can be used in their workouts for girls, the difference will only be in working weights and drawing up a training program.

Select any exercise to watch the corresponding video. At the end of the article you will find 3 triceps training programs, as well as links to articles about other muscles. The exercises that will be discussed are grouped in the following order:

• Barbell exercises;
• Exercises with dumbbells;
• Exercises in the block simulator;
• Exercises using your own weight;
• Exercises in other simulators.

Triceps exercises with a barbell

Curved Barbell Press (EZ Bar)

The barbell triceps press is a good set exercise. muscle mass which can be performed both sitting and standing. If you have lower back problems, then a sitting position is preferable. This exercise works all parts of the triceps and is usually performed with an EZ bar, although a regular bar will also work. For more emphasis on the triceps, use a grip close to the middle. Do not take too narrow a grip - this can put pressure on the elbows. Reduce the working weight if you cannot perform the exercise without spreading your elbows to the sides.

Lying EZ bar extension

The EZ bar extension is one of the most simple exercises on the triceps to increase muscle and strength. This exercise works all the muscles of the triceps, but it is especially effective for working on its upper part. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. If you experience pain in your elbows, then keep your shoulders at an angle to your torso, not perpendicular to it, and don't let your elbows turn out to the sides during the exercise. Small movements of the elbows are considered normal and acceptable. Small movements with the elbows are considered normal and acceptable.

Close grip bench press

Close grip bench press is one of the main exercises for developing triceps. The chest muscles are also involved in it, which should be considered when including this exercise in the training program. It should be done with as close a grip as possible, but this can be an uncomfortable position. Therefore, any position of the arms narrower than the width of the shoulders will be quite sufficient. The narrower the grip, the more load falls on the triceps and less on the chest muscles.

Triceps exercises with dumbbells

Tricese extension with dumbbells

The dumbbell curl is one of the easiest triceps exercises and is best done with a light weight. This exercise works all the muscles in the triceps, although it is especially effective for working the upper part of the triceps. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since the dumbbell extension is a muscle-shaping exercise, it should be performed slowly and carefully with a full range of motion. The advantage of using dumbbells instead of an EZ bar for this exercise is that the arms move independently of each other.

Extension of the arm with a dumbbell across the body in the prone position

The lying down dumbbell cross-body extension is another simple triceps exercise that works best with light weights. This exercise works all the muscles of the triceps, although it is especially effective for working on the upper part of it. Due to the specific position of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since this exercise serves to work out the shape of the muscles, it should be performed slowly and carefully with a full range of motion. Changing the movements of the arms (across the body, and not up and down) in a special way allows you to work out the muscles of the triceps. And the ability to perform the exercise with one hand allows you to focus on technique and pump your triceps muscles really well.

Pulling the arm back with a dumbbell

Pulling the arm back with a dumbbell is good exercise for the development of the upper part of the triceps. It should be performed with a light weight, and it is also necessary to monitor the position of the shoulder in the starting position throughout the exercise. Although this exercise is usually performed with one hand while the other holds the body, it can also be done with both hands at the same time. People suffering from low back pain should be careful not to do this exercise with both hands at the same time. By shifting your body weight to your free hand, you will reduce the load on your lower back.

Extension of arms with a dumbbell from behind the head

Overhead dumbbell extension is one of the fundamental triceps exercises for gaining muscle mass. It can be performed both sitting and standing. For those who have lower back problems, it would be preferable to sitting position. The exercise is aimed at working out all the muscles of the triceps. When you do this dumbbell press, you are doing an isolation exercise using a close grip. Reduce the working weight if you cannot perform the exercise without spreading your elbows to the sides, and then continue the exercise.

Extension of the arm with a dumbbell from behind the head

This exercise is a variation of the dumbbell extension. While the latter is commonly used to build mass and strength, the dumbbell overhead extension is one of the the best exercises to work on muscle development and shaping. Performing the exercise with one hand provides 2 important benefits. The first is an increased range of motion. You lift the dumbbell almost over your shoulder. The second advantage is that the hands work independently of each other.

Extension of arms for triceps in a block simulator

Extension of arms on the upper block

The triceps pulldown is one of the most important mass building exercises. The exercise can be performed with barbells of various shapes attached to the cable of a block simulator. If you use a straight neck, then the narrower the grip, the more load will fall on outside triceps. Using a grip that is too narrow can cause pain in the wrists or forearms. If this happens, then grab a wider grip. The extension of the arms on the upper block can also be performed with a V-shaped neck. Such a bar puts the elbows in a position that reduces the load on the wrists and forearms.

Extension of arms on the upper block with a rope

The extension of the arms on a block with a rope is one of the main exercises for the development of mass. Performing this exercise with a rope involves large quantity stabilizer muscles, since you have to control the movement of the rope during the exercise. You can also spread your arms to the sides in the lower phase of the exercise. Or you can take them back instead. In this case, the lateral heads of the triceps will be involved more than with normal extensions.

Extension of one arm on the upper block with a reverse grip

The one-arm extension on the block with a reverse grip is a variation of the usual extension of the arms on the upper block. Depending on the rep range, this exercise can be used to work on the strength, shape and development of the triceps. The exercise is performed with one hand. Reverse grip allows, in addition to triceps, to work on the muscles of the forearm. By training each arm separately, you will avoid uneven development of the muscles of each of them.

Triceps exercises using your own weight

Push-ups on the uneven bars

Push-ups on the uneven bars are one of the exercises that allows you to train both the chest muscles and triceps, depending on the position of the arms and legs. The closer the hands are to each other, the more the triceps work, and, accordingly, the greater the distance between the hands, the more actively the muscles of the lower chest work. If you lean forward (and take your legs slightly back), then reduce the load on pectoral muscles. Dips are one of the best exercises because they can be done using weights. own body, which allows you to monitor progress by the number of repetitions you perform.

Reverse push-ups are one of the most universal exercises for strength and mass. Reverse push-ups are also performed using body weight and develop the triceps in the same way as close-grip presses. The good thing about exercise is that it can be done almost anywhere in the gym (or outside of it). When performing the exercise, hands should be placed either shoulder-width apart or slightly narrower. Too much narrow setting hands behind the back will put stress on the wrists and elbows without any payload on triceps. In this exercise, there is a much smaller load on the chest muscles, compared to push-ups on the uneven bars.

Exercises in simulators for triceps

Extension of arms in a weight-block simulator

This exercise is one of the options for extending the arms and allows you to develop the strength and volume of the triceps. You may prefer this exercise to the EZ bar extension because the machine allows you to keep your elbows on a special platform. Ability to accept stable position makes this exercise safe for people suffering from elbow or back pain. In some gyms, this machine may be equipped with a backrest that should be adjusted to allow the elbows to be in the correct position.

Exercise in a simulator that imitates push-ups on the uneven bars