Bridge Cross Body Triceps Extensions


The goal of this exercise is to challenge muscular endurance and strength in the triceps, as well as core stabilization, hip and shoulder girdle stabilization.

Contact Points:

Place one hand on the floor for support to make the exercise easier. Raise one leg off the floor to make it more challenging.

Visual Affect:

Focus the gaze directly up for less balance challenge. Track the movement of the dumbbell for more balance challenge.

External Stimulus:

Hold a soft, weighted fitness ball out to the side with the opposite arm for more balance challenge.

Movement:

Lower the hips to the floor and perform the triceps press without the bridge for less challenge. Extend the knee opposite the working arm with each repetition for more balance challenge.

Set Up and Alignment:

Sit on the floor and rest the upper back against the side of the dome. Center the thoracic spine, shoulders and neck on the top of the dome and slowly lift the hips into a bridge position until the thighs and trunk are parallel to the floor. Adjust the feet until they are approximately hip width apart, with the heels aligned under the knees. Hold a dumbbell in one hand. Lift the arm and flex the elbow, bringing the dumbbell in front of the opposite shoulder. Orient the arm so that the palm is facing forward and the elbow is pointing up. Place the other hand on the hip.

Execution:

Maintain isometric contractions in the hamstrings, gluteal, and lumbar spinal extensor muscle groups to hold the bridge position. Extend the elbow until the arm is straight and the dumbbell is above the shoulder with the palm facing front. Pause at the top of the movement. Then, flex the elbow and return to the starting position. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips:

Adjust the positioning of the upper back so that the neck is in a neutral position on top of the dome. The neck should not be forced into excessive flexion or hyperextension. Keep the elbow of the working arm aligned directly over the shoulder throughout the exercise. Avoid any movement at the shoulder joint in order to isolate the triceps muscle.


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