Triceps Extension - Fitness Ball Reverse EZ Bar
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength EZ Bar Fitness Ball Push Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
Sit on a fitness ball with your feet flat on the floor. Grasp an EZ bar, with palms down (reverse), hands about shoulder-width apart. Push the bar up so that it is over your head. This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, slowly lower the bar behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the bar back up to the starting position, keeping your upper arms stationary. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.
Step 1
Sit on a fitness ball, holding an EZ bar with straight arms over your head, palms down, hands about shoulder-width apart.
Sit on a fitness ball with your feet flat on the floor. Grasp an EZ bar, with palms down (reverse), hands about shoulder-width apart. Push the bar up so that it is over your head. This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position.
Step 2
Lower the bar behind your head, keeping upper arms stationary and forearms parallel with each other.
While holding the upper arms stationary, slowly lower the bar behind your head, keeping your forearms parallel to each other. Inhale during this movement.
Step 3
Slowly press the bar back up to the starting position, keeping your upper arms stationary.
Slowly press the bar back up to the starting position, keeping your upper arms stationary. Exhale during this movement. Grasp an EZ bar, with palms down (reverse), hands about shoulder-width apart. Push the bar up so that it is over your head.