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Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

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When you train on your own, sometimes you have to come up with some pretty inventive ways to increase the intensity of a movement and to spot yourself to get more reps.

This is a GREAT one for dialing up the intensity on lying tricep extensions. You're basically going to use momentum to your advantage - not momentum in the triceps but momentum from the LEGS to get weight moving.

You'll see...

First, you'll need to do this exercise on the floor. Because in between reps, you're actually going to be setting the barbell down - can't do this on a bench.

I like to use the EZ bar for lying tricep extensions - take a fairly close grip in the center section. Use a weight you could normally get 6 to 8 reps with.

You're going to start by doing a regular set - no momentum yet. Do as many reps as you can with the weight you've selected.

Here's what that will look like:

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

Now, when you're done on a regular set, you're going to set the barbell down on the floor behind your head and raise your legs up like you're doing a lying leg raise. They don't need to be straight - just roll up onto your shoulders like so:

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

Now WHIP your legs down as fast as you can.

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

THIS IS THE KEY...as your feet hit the ground, tighten your abs and transfer that momentum DIRECTLY into the triceps to launch the barbell off the ground and up into the tricep extension movement.

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

Leg Momentum Forced Reps For Getting More Reps in Lying Tricep Extensions

Think of it as whipping your legs down and locking your abs so that the momentum of your legs whipping down gets transferred through your abs and into your arms.

You can see exactly how it works in the video.

Then just lower the bar back down to the ground, raise your legs up and do it again!

It may sound strange but it is VERY effective for extending your set and increasing the workload and intensity on the triceps. Even if you DO have spotters available, give this version a try. The transfer of tension through the abs and into the arms has core training benefits as well!

 


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