Triceps Roll Out
Description
Once your triceps are fatigued and your workout is coming to an end, that’s when you perform this movement. This exercise is a great way to train the triceps with minimal equipment, which makes this perfect for home based training programs. Unlike a lot of other movements for the triceps, this particular exercise requires a great deal of stabilization to properly execute. In order to stabilize, additional muscles are recruited - particularly throughout the core region. On the downside, the stabilization requirements make performing this exercise somewhat difficult for beginner trainees to execute.
Execution
- From a kneeling position, place your palms atop an exercise ball. Your arms should be extended and your knees are to be positioned behind your hips.
- Tighten up your abdominal region to protect your lower back.
- Inhale and at a controlled speed, flex arms and gradually move your forearms onto the ball. The ball will be rolling away from you as the movement progresses.
- Exhale and fully extend arms.
- Repeat until the desired number of repetitions are completed.
Variations
Moving into a position that has your knees off the floor will increase the difficulty and make stabilizing the movement more difficult.
To further increase the level of difficulty, place your legs atop a bench.