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Personal Trainer
Michael Behnken, MS, NASM-CPT-PES, CSCS
"21s" are 2 sets of 7 of the lying French press, and 1 set of 7 of close grip bench. You can also perform from the stability ball supine bridge position.
Make sure your elbows point up towards the ceiling for the French press.
Make sure you squeeze your arms to your sides for the close grip chest press.
Usually "21s" are performed towards the end of your triceps workout.
Great for men or women.
If you experience elbow or shoulder pain, either adjust or stop.
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