at home or while traveling (I was going to say "while
on the road" but I just got a visual of somebody
laying down on an actual road to do this exercise)
presents special problems...the most prominent one
is lack of actual training equipment.
about to let that stop you, though!
a deceptively powerful exercise for hitting the triceps
with a great contraction without any equipment
one, you'll need a floor. That's pretty much it.
your back on the floor and place your hands flat on
the floor by your butt, palms down.
Bend your knees
up into your chest and hold them there, locked in that
position as you do the exercise. Your legs are basically
going to be your resistance.
HARD against the ground with your hands (I like
to press with my fingers, keeping my palms off the ground)
in order to roll your body up and back, squeezing your triceps
this isn't a leg raise for your abs...you need
to focus on pushing with the triceps in order to make this
hit the right muscles.
And because your
arms are behind your back, you're hitting the strongest
anatomically-possible contracted position of the triceps.
That means it's going to be a VERY hard squeeze!
You can demonstrate
this on yourself very easily right now. Hold your arms straight
out in front you and contract your triceps. You'll get a
bit of a squeeze.
Now, with arms
straight, put them back behind you as FAR as you possibly
can and squeeze.
Feel the difference?
Now just add
Between the Feet
You can also
adjust the resistance that you apply to the triceps in this
exercise by straightening your legs a little or by holding
a dumbell pinched between your feet. Here are a few pics
with holding the dumbell between the feet.
The key here
is keep that dumbell pinched SOLIDLY between your feet and
use a weight you know you can do that with - you DO NOT
want to drop it. I'm not speaking from personal experience
on this one, luckily, but I have a feeling that's a lesson
you'd only have to learn once.
This is a
VERY simple way to get some extra resistance with this exercise.
I think you'll be surprised at how effective this one is.
Heck, lie down on the floor and try it right now (unless
you're at a public location, of course...then again, maybe
you're at a public location and just don't care!)
HERE to go to the next exercise - Incline Barbell Curls
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