Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Tricep Extension- Fitball

  Favourite  Add to favourites   Print  Print this page



Tricep Ext Ball   


Primary Muscles:
 
Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps,Trapezius

Level of Difficulty: (4/10)    

scale 4

 Repetitions:     
  • 10-15 Reps - General toning 
  

 Instructions 

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart. 
  • Hold one weight with one hand overhead.

  • Keeping your upper arm in place, slowly lower the weight straight down behind your head, as low as you can naturally go.   

  • Raise the weight upward over your head until your arm is extended.

  • Once repetitions are complete on one arm, swap and repeat on the other. 
Teaching Points  
  • Breath out as your raise your arm and breath in as you lower.  
  • Keep one hand in contact with the upper arm to avoid it  swinging 
  • Keep the knees soft (slightly bent) 
  • Extend the hand directly up toward the ceiling  
  • Lower the weight behind your head in a slow, controlled manner

  • Do not lock the elbow joint.

 Adaptations 
  • Widen your stance 
  • Decrease range of movement  
 Progressions 
  • Bring your feet closer together  
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed