Emphasis
The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep – long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep.
Starting Position
Lay on your back on a bench keeping your back flat against the bench. Grip a straight bar with your hands approximately 6 inches apart. Place the bar just above your forehead with your elbow in line with your hand positioned on the bar or slightly wider.
Movement
Raise the bar up until the bar is directly over your forehead (your arms are slightly angled back). Your wrists should be straight through out the movement. Contract your triceps hard. Take two to three seconds to lower the bar down to your forehead before repeating the movement.
Training Tips
Keep your elbows in at your sides during the entire movement. As your elbows move away from your body your lats and shoulders will come into play, you will n longer be isolating your triceps.
Options
- This movement can be performed with the EZ Curl Bar to relieve some stress in your elbows.
- This movement can also be performed individually with a dumbbell in each hand.
Warning Tips
- Do not lock out your elbows in the extended position. Failure to do so can result in injury to your elbows.
- Do not lower the bar any faster than two to three seconds. You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
Robert Bovee Certified Master PPT, RTS, ETS, FTS
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
