08 January, 2008
Ask the coach: Triceps extension to forehead
When women embark on a new fitness regime, they frequently want to change the backs of their arms. These muscles, known as triceps, are often referred to as "bingo wings". One exercise that specifically targets them is a triceps extension to forehead. Here are some tips:
- Lying on your back on a bench, hold the barbell with your hands just inside your shoulders. If your feet struggle to reach the floor, it is best to place an aerobics bench on the floor where you can stabilise you're legs.
- With your arms outstretched, slowly bend your elbows backwards like a hinge, so the bar goes towards your forehead. Extend arms so they straighten and squeeze the muscle as you straighten.
- The only joint that should be moving is your elbow and they should stay over your shoulders.
- Bear in mind that this exercise is often referred to as a nose breaker or a skull crusher, so use caution.
- Most barbells start at 10kg in weight and the best barbell that reduces strain on the wrist is known as an EZ Bar.
Sets: 2-4. Start with 2 sets and increase to 4.
Repetitions: 10-12 -- the more experienced the trainer, the lower the repetitions and the higher the weight.
Tempo: 3110. Lower in 3 seconds, pause at the bottom and push back to starting position.