Z tolódzkodás
Lower and press your body between parallel supports with the chest, shoulders and triceps. Main target: triceps. Also working: chest, shoulders. Starting point: 3 × 6–10 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Z tolódzkodás, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Grip securely, keep the neck long and set the shoulders away from the ears before you descend.
Execution
- Bend the elbows under control, stop before the shoulder rolls forward, then press to a strong but unforced lockout.
Range, tempo and breathing
- Perform 3 × 6–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not sink passively between the shoulders or bounce from the bottom. Add assistance or shorten the depth first.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your triceps is recovered.