Tuesday Exercise Tweaks: Body Weight Triceps Extensions with a Towel

Here's an exercise that is guaranteed to fry your triceps as well as your forearm, grip, even your chest, shoulders, lats and abs. This is a variation of two arm triceps overhead extensions usually performed with barbells, ez-curl bars or dumbbells, an exercise known for the stretch it provides to the triceps belly. Unlike those exercises which involves mostly just the upper body, this variation challenges the entire body in a very unique way. As most veterans will tell you, towel gripping is one great way to add grip strength.

1. On a steady railing or bar that can support your bodyweight that is raised at least 3 feet from the ground, loop a towel and hold tightly on both ends.

2. Step back about 3 feet from the bar and stiffen your entire body by tightening your abs, glutes and quads as well as isometrically contracting your lat muscles.

3. Inhale as you bend your elbows with complete control and extend back and exhale; this makes for 1 repetition.

*The higher the bar and the closer your feet are to the bar, the easier the exercise gets.

*You can do these on a power rack or a smith machine or any stable equipment or platform

Recommendation:

Perform these after your elbows are sufficiently warmed up. Best placed for the second or third exercise of your triceps routine. If you are on a full body routine, place this in the later half of your workout. Never, EVER skip the warm up sets. Stretching the triceps to this degree during the first exercise may cause tearing in the connective tissues in the elbow/triceps insertion. Try 2-3 sets for 8-12 reps.

This exercise is reserved for those without elbow joint issues. This is also best for intermediate and advanced level trainees, as most beginners don't have the strength and muscle coordination to do this safely. Beginners should practice with dumbbells and ez-curl bars first to learn how to properly stabilize the shoulders and elbows during a triceps extension.