What is the Tricep Hold?
The Tricep Hold is an effective isolation exercise specifically designed to target the triceps brachii, the large muscle group located at the back of your arm. This isometric exercise involves holding a position that engages the triceps without dynamic movement, making it an excellent addition to any workout routine focused on upper body strength. By maintaining tension in the muscle, the Tricep Hold can lead to improved muscle definition and endurance, allowing you to achieve the best results from your tricep workouts.
To perform the Tricep Hold, start in a seated position on a weight bench, with your hands gripping the edge. Your arms should be straightened, and your body should be positioned in a way that your elbows are slightly bent. From this starting position, lower your body into a dip by bending your elbows until your upper arms are parallel to the floor, then hold this position. Engaging your core and focusing on shoulder extension will help stabilize your body while maximizing the range of motion for your triceps. As you maintain this hold, you’ll feel the tension building in the back of your arms, effectively targeting those triceps muscles.
Featured Product: Smart Core Wheel
The Tricep Hold Rollout on our Smart Core Wheel is a combination of an isometric hold on the upper body with a simultaneous dynamic move in the lower body. Try this intermediate move in sets of 10.
Step 1:
Strap your feet into each side of the core wheel and position yourself in a seated position with the wheel on the mat. Keep your shoulders back and your chin up.
Step 2:
Lift your bottom a few inches off the ground. Start to slowly move the wheel away from your body.
Step 3:
Keeping your upper body still, extend the wheel so it is at the end of your range. Be sure to keep your core braced and your shoulders pulled back. Repeat.
The Smart Core Wheel
The Smart Core Wheel delivers the best core workout for the entire core (not just abs!) with one tool. Strap your feet or grip the handles for a great core-focused workout.
- Includes mat for added comfort for hands or knees
- 6 Exercises are printed directly on the mat for easy reference
- Combined handle and foot pedal
- Adjustable velcro straps to securely fasten feet to the pedals (either facing up or facing down)
- Easily switch between hand and feet exercises
- Handles fold down for easy transport and upright storage (patent pending)
