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Many athletes complete their training with a severe ab circuit, taking advantage of the opportunity to isolate their core after focusing on other muscle groups during their session. But this does not necessarily have to be the only way to limit your uplift movements – why only work one muscle group when you can double?
This paver finisher Men's health fitness director Ebenezer Samuel, C.S.C.S. just do that. You will get the attention of six that you are looking for while challenging your triceps with a tough exercise band component.
"[The finisher] responds to a problem that many guys have on skullcrushers, a tendency to slip into the chest extension, to arch back and open the ribcage to compensate for the lack of mobility in the chest. "shoulder," says Samuel, doing this, forcing you to contract your abs and hold your ribcage all the way through. "
To remove the triceps band finisher from hollow body, you will need an exercise band and a stable base to secure it, such as a squat rack. If you do not have a group at hand, check this WODFitters option.
Men's Health / Eric Rosati
- Attach a headband to the support at knee height. Descend to the ground in front of the base, holding one end of the band in one hand. Make sure you are far enough away from the rack to start creating tension in the group.
- Enter a holding position of the hollow body. Keep your arm forward to keep your balance and bend your arm by holding the band up to a starting point close to your shoulder. Press your lower back into the ground.
- Tighten your triceps to extend your arm. Tighten your heart and glutes to keep your legs and torso stable and off the ground. Perform 8 repetitions.
- After these 8 repetitions, move the shoulder of the arm that holds the band in a position perpendicular to the ground. Tighten your triceps to extend your arm. Perform 8 of these crullcrusher representatives. Continue to wedge the core and glutes to maintain the position of the hollow body.
To get the most out of the triceps work, Samuel says to make sure to squeeze every rep.
Do not think that you will have a break during the second half of the finisher simply because you change position. "The band is now closer to its origin, so the resistance is slightly lighter," said Samuel. "While the triceps load is lighter, the main challenge is more difficult in this second position, as the lever of the arm in the hollow body has been extended."
Use this finisher on arm days for the pump part to continue your basic routine with 3 to 4 sets at the end of a triceps workout. Alternate arms back to back and be sure to rest for about 30 seconds between each set. According to Samuel, you will need it.
For more tips and routines from Samuel, check out our full line of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb New rules of muscle program.
Brett Williams is Associate Editor in Fitness at Men's Health.
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