Bodyweight triceps extensions on a bar are a great exercise to target and strengthen your triceps, the muscles on the back of your arms. Here are the step-by-step instructions for performing bodyweight triceps extensions on a bar:
Video Instructions On How To Do The Bodyweight Triceps Extensions On Bar
Equipment Needed:
- Horizontal bar or parallel bars at about waist height.
- Open space to perform the exercise without obstruction.
Instructions:
- Setup:
- Find a horizontal bar or parallel bars that are sturdy and can support your body weight.
- Adjust the height of the bars to be about waist height.
- Grip:
- Stand facing the bar(s) and grip it with your hands placed slightly wider than shoulder-width apart.
- Ensure your palms are facing forward.
- Positioning:
- Step forward and lean your body slightly forward while keeping your feet close together.
- Your body should be at a slight angle with your chest pointing towards the ground.
- Execution:
- Lower your body by bending your elbows, allowing them to point backward.
- Keep your upper arms close to your torso as you lower your body towards the bar(s).
- Depth:
- Lower your body until your forehead or chest is close to or touches the bar(s).
- Ensure you maintain control throughout the movement.
- Extension:
- Push through your palms and extend your elbows, lifting your body back up to the starting position.
- Focus on fully straightening your arms at the top of the movement.
- Repeat:
- Perform the desired number of repetitions, maintaining proper form and control.
- Breathing:
- Inhale as you lower your body.
- Exhale as you push yourself back up.
- Tips:
- Engage your core muscles to stabilize your body throughout the exercise.
- Keep your elbows close to your body to target the triceps effectively.
- If you find the exercise too challenging, adjust the height of the bars or perform a regression, such as knee triceps extensions on a bar.
- Safety Precautions:
- Ensure that the bar(s) are securely fixed and can support your body weight.
- Start with a manageable height and progress gradually as you build strength.
- If you have any pre-existing medical conditions or concerns, consult with a fitness professional or healthcare provider before attempting new exercises.
Incorporate bodyweight triceps extensions on a bar into your overall fitness routine to enhance upper body strength and tone your triceps.
