Bottomline Bodybuilding

someone hand you the bar.) Use a "false" grip (thumbs the same side as the other fingers) to prevent overuse of the wrists and to keep the stress on the back of the arms.

- Take a shoulder width grip. (Note: You may also want to experiment with some slight variations in width.)

- Bend forward until your torso is parallel to the ground. Bend the knees slightly.

- Place the barbell so it falls into the mediolateral axis (the crook of the back of your knee where your leg bends).

- Now, bend the arms and raise the bar up as high and as far back as you can. You can even heave a little if you have to. After a few reps, you'll start to get the feel for it.

- Hold the bar in the contracted position for a count of two. Slowly lower back to the original position. Use a weight that will allow for no more than 12 reps. "TRI-ING" FOR MORE MUSCLE If you execute this correctly, you'll feel a major flushing in all three heads of the triceps. They'll swell and get pumped up quickly. It should also produce a deep down ache that you normally don't get with isolation movements.

Tricep training isn't unlike working any other bodypart in that it requires new stimulus to instigate growth. This can come from a variety of techniques but nothing shocks those dormant muscle fibers more than an exercise it's never experienced, and the barbell kickback should fill the bill perfectly.

Once your tri's get used to the barbell kickback, you may want to take a break from it for a while, then spring it on your unsuspecting tri's a few weeks later. Then again, you may like it so well you just might wind up with a new favorite for working triceps! And why not? The barbell kickback gives you the best of both worlds. It's both a mass movement and an isolation movement -- a single exercise for both size and shape. What's not to like? Give them a go, and watch those triceps start to grow!

0 0

Post a comment