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Triceps
Triceps Extension (Two Arm):
Begin by holding the BodyBar overhead with hands positioned about shoulder distance apart in an overhand grip. Bend the elbows to allow the bar to drop behind the head. Be sure to keep the elbows pointing straight forward. Extend the elbows and return to the starting position.
Triceps Extension (One Arm):
Begin by holding the Body Bar® with the right hand towards the top of the bar and the left hand at the bottom of the bar behind your back, vertically. The bar should be close in to the head and the buttocks with the top arm extended. Bend the elbow of the top hand to allow the bar to move further down the body. Use the bottom hand to ‘spot’ and guide the bar. Then, extend the elbow to return to the starting position.
Triceps Extension (Two Arm - Lying):
Lie down on the floor and bend your knees so both feet are on the floor. Grasp the BodyBar in an overhand grip with hands shoulder width apart (narrow). Bar begins directly over the chest with arms straight. Bend elbows to bring the bar towards the forehead. Keep the elbows pointing towards the knees and elevated. Extend the elbows and return to the starting position.
Triceps Extension (One Arm - Lying):
Lie down on the floor and bend your knees so both feet are on the floor. Grasp the BodyBar in an overhand grip with the right hand lined up over the right shoulder. The left hand can ‘spot’ at the right elbow. Bar begins directly over the chest with arms straight. Bend elbows to bring the bar towards the forehead. Keep the elbow pointing towards the knees and elevated. Extend the elbow and return to the starting position.
NOTE:
This is an EXTREMELY challenging exercise.
Triceps Press:
Lie down on the floor and bend your knees so both feet are on the floor. Grasp the BodyBar in an overhand grip with hands shoulder width apart (narrow). Bar begins directly over the chest with arms straight. Bend elbows to bring the bar towards the ribcage. Extend the elbows and return to the starting position.
