One of the biggest challenges in body weight training is finding ways to overload your body. Yes, pushups and squats can challenge you, but after a while you can move your own body weight comfortably.
Then it's time to use less muscle to move more of that body weight. And that's exactly what you do during this vicious tricep move from Men & # 39; s Health Fitness Director Ebenezer Samuel, C.S.C.S, the Archer Position Bodyweight Skullcrusher. The movement shifts almost all of your body's stress to an arm muscle group – your triceps – an overload that pushes your triceps to the limit and transfers layer size and strength to your arms.
"It is a murderer," says Samuel. "And it also affects your entire body. Every muscle in your core and trunk helps you to stabilize and avoid compensation. In the meantime, your triceps works in isolation to lift your entire body."
This it all means that a small muscle group does most of the work, and that's the perfect stimulus for tricep growth. Bodyweight skull breakers are heavy enough to get them right, but now add more challenges. The movement is small when you position yourself, stretch your elbows, and push your torso up, but it's extremely challenging.
This challenge only occurs in the concentric plane, so you can build tricep strength. "Here, only has done a limited amount of eccentric control work, "says Samuel." Because after you press, you just descend until your Untera rm lies on the floor again, and that happens quickly. "
This makes this step an underestimated way to build up the entire triceps strength only with body weight. "If you skip a lot of eccentric work here, you have so much strength, pop and drive to squeeze your triceps with every rep," says Samuel. The best thing about it: You don't even need a hint of equipment. The bodyweight archery skull breaker isn't easy, but it's worth learning if you want massive arms at home. Get to work.
- Start in the plank position, with your elbows just below your shoulders, core, and glutes.
- Move your right arm to a 90 degree angle and straighten it. Move your torso towards your left side and put most of the weight in your left arm. "Think of your right arm as a stand," says Samuel.
- Tighten your core and glutes. "You want your body to move as one piece," says Samuel. "Hold her tight."
- Hold your torso, stretch your left elbow, and drive your torso up. Pause, squeeze your triceps, and then return to the floor.
- Do 3 sets of 6 to 8.
The bodyweight archery skull breaker is a perfect move to throw into a bodyweight whole body cycle or use on a chest day or at home for a tricep workout. And it can also be divided into supersets and drop sets for body weight and combined, says Samuel. "This is a perfect move because you have to do so few reps to drop the set," says Samuel. Try the following: Perform 6 to 8 archer-position skull breakers per side, and then immediately perform 1
For more tips and routines from Samuel, see our full list of Eb and Swole workouts. If you want to try an even more engaging routine, consider Eb's New Rules of Muscle program.