Coaches Ian Smith and Sonya Bhatia of Orange Theory Fitness introduce the concept of a kneeling tricep extension with the use of a Bosu, a piece of exercise equipment that adds stability and challenge to standard exercises.
To begin, Coach Sonya positions herself on her knees, placing them in the center of the Bosu. She holds a single weight overhead, with her elbows tucked in. The movement involves lowering the weight down, engaging the triceps, and then pushing it back overhead. Coach Sonya performs a few repetitions, demonstrating the correct form and technique.
Throughout the demonstration, Coach Ian provides guidance and tips for a successful tricep extension. He emphasizes the importance of avoiding the common error of allowing the elbows to flare out, as this can cause strain and detract from the focus on the triceps. Another mistake to avoid is overextending the weight, bringing it too far back over the head and displacing the intended target area.
The hosts conclude the demonstration by checking in with Coach Sonya, who mentions that her triceps are already burning. This highlights the effectiveness of the exercise in targeting and engaging the triceps muscles.
The benefits of the kneeling tricep extension with a Bosu include strengthening and toning the triceps, improving upper body strength and stability, and enhancing overall muscle definition. The exercise can be performed at home or in a studio, making it accessible to a wide range of individuals.