Supine Tricep Extension on Stability Ball

This exercise firms up the triceps or muscles at the back of your arms, "core" muscles (abs, trunk, lower back) as well as the buttocks and hamstrings.

Equipment
Stability ball, dumbbells. A gym bench can be used as a substitute for the ball.

Exercise Technique
1. Start by sitting on the ball with the dumbbells held close to your chest with your arms bent (not shown).
2. Move your feet forward as you simultaneously lower your upper body until you are in a table-top position with your buttocks in line with your shoulders.
3. Take your arms overhead with the palms facing each other. Slowly bend your elbows. This is your starting position.
4. Without moving your shoulders, straighten your arms as you exhale. Inhale as you bend the elbows back to starting position.
5. Do the desired number of repetitions.

Performance tips
This is an exercise that should only be attempted by someone experienced in using a stability ball.

To protect yourself, use a ball that is anti-burst, meaning a ball that will deflate slowly if punctured and will not suddenly collapse under you.

Use a reasonable amount of weight. This exercise is not meant for very heavy weights. Emphasis is on control and challenge of the core.

Keep your buttocks contracted so hips stay level with the shoulders.

Straighten your arms slowly and with control. Avoid jerking the dumbbells and "locking" your elbows.

Repetitions
Do 12-15 repetitions, one or two sets.

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