I know a lot of people that hate this exercise. They hate it because it is
so difficult. But, trust me, it very effective. It is also very "old
school" and that's why I like it too. Yes, I am old-school!
Notes:
Keep your knees slightly bent
-
Keep your hands on either side of your
hips
-
Keep your head up, your back straight and back close to
the bench as you go up and down
Target Number of Repetitions
20
Cadence
As always, slow and controlled
Progression
Once you can do one set of 20 slow and controlled reps, start doing this
exercise with your feet up on a sturdy chair to make the exercise more
difficult.
Rest Between Sets
There is only one set.
Rest Before the Next Exercise
One minute
Personal Notes
You either will love this exercise or hate it. Trust me, it works. So many
machines in the gym simulate this movement, but this one, I believe, is the
best. As you advance, you can do these with your feet elevated on a chair.
Once you can do those, you can have your partner place weight plates on your
thighs to make the exercise even more difficult. This exercise will cause a
burning sensation in the muscle which is why I think people don't like it.
Stick with it! You can be "old school" too!
Exercise Theory
Triceps are used in all movements where you press or push with the hands. In
general, that's why your upper arms can easily be over trained. Triceps come
into play when doing pushups and shoulder presses. In a sense, this is the
third exercise in the workout that stresses the triceps. That's why we only
do one set.
Triceps refers to the three-headed muscle of the upper arm opposing the
biceps. This exercise hits all three heads hard.
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