SKI-JUMP KICKBACK (BOOM METHOD)

SKI-JUMP KICKBACK (BOOM METHOD)


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Set your bench to a 45 degree incline and lean into it (stand on your tip toes). Pull your elbows tight to your sides like a T-Rex. This is your start point.
  • REP: Keep your chest up and shoulders back as you try to push the dumbbells back behind your body by straightening each arm. This will light your triceps on fire.
  • TIP: This set uses my BOOM METHOD… Use weights you’d expect to get x20 good reps with on a normal set, this ensures you won’t go too heavy (trust me, this is hard AF!). We are going to climb a ladder of reps & pauses to achieve muscle failure here. Start by pressing for 2 reps then hold the dumbbells at the start position for a 2 count. Then do 4 reps followed by a 4 count hold. Then 6, then 8, etc. If you drop the weights at any time, you’re done. The set is over when you reach MUSCLE FAILURE or when you reach 20 reps and a 20 second count (but very few people every get this far, so consider double figures a good score).

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps)
ski jump kickbacks eercise demo

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