This is
a GREAT bodyweight tricep exercise that
hits the long head of the triceps - the
one that is the largest and has the greatest
growth potential. If you want big arms,
this is an excellent exercise to include
in your training.
Also, if
you're concerned about your triceps flapping
in the wind (the infamous "batwing"
thing), this is a great exercise to target
that area directly. It's obviously not
going to burn fat directly from the arms
but it'll tighten up the muscles there
like nothing else.
Every second
of every rep, as you go down and come
back is spent fighting to keep your balance
on the bar. It'll light up your triceps
like crazy.
This is
done using a pulley bar attachment. I've
attached to an actual pulley set up for
convenience but you can very easily loop
a chain around just about anything and
clip a bar onto it and achieve the same
effect.
The basic
idea is that instead of using a solid
bar, you're using a handle that is balanced
in the center. This places tremendous
stabilization demands on the triceps.
It's a simple
exercise to execute...
Have the
bar a few feet off the ground with your
feet about 3 feet back. The closer you
set your feet in, the less resistance
you'll have, so start in closer first
then move out as you learn the exercise.
You can also start with the bar up higher
to make it easier as well, making this
an exercise that can be used by just about
any level of trainer.
Set your
hands on the bar, fairly close in to the
center balancing point.
Now, bending
only at the elbows, slowly lower your
head down under the handle. DO NOT go
fast on this one...it won't end well.
This is a controlled movement in order
to keep your balance on the handle.
Extend back
up and repeat.
By the time
you're done, I can promise your triceps
will be on fire. Aim for about 5 to 7
reps or so with this one.
