Breathe in through your nose when your arms are bent over your CHIN and slowly release the air through your mouth as your arms straighten forward. You should have expelled all the air out when your arms fully extended. Breathe in through your nose as you lower your arms.
BENEFITS: Larger/Firmer Triceps – REPS: One Minute (Cardiomuscular™ system).
- Lay on the floor on your back with your head closest to the Band grip. Knees bent.
- Adjust the Resistance Band so it is securely fastened on ground level.
- Grab the handles with an overhand grip.
- Raise the bar above your head until your arms are perpendicular with the floor.
- Keeping your elbows completely steady, bend your forearms backwards till your fists touch your CHIN.
- Without moving your elbows straighten your forearms forward. Squeeze your triceps.
- Do not raise yourself from the seat or elevate your shoulders while performing this exercise.
POSSIBLE DAMAGE FROM INCORRECT LIFTING: Damage to the rotator cuff, elbow pain, neck pain and ligament and tendon damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
© Copyright – Hector Sectzer
