What makes this exercise particularly effective?
This variant uses a resistance band and is performed one-arm, which combines several advantages:
Unilateral execution: Each side works in isolation, helping to identify and correct imbalances between the left and right arm.
Core stability engagement: During the one-sided movement, the body must stabilize toward the opposite side. This not only works the triceps but also heavily engages the core muscles.
What effect does the exercise achieve?
Targeted triceps training: The triceps is worked through the full range of motion. This variant is particularly effective due to the variable resistance of the band.
Improved coordination and control: While one arm is working, the entire body must remain stable and controlled, minimizing compensatory movements and momentum.
Increased core tension and stability: The asymmetric load stimulates the core and auxiliary stabilizing muscles more effectively.
Gentle start possible: Beginners or those experiencing fatigue can choose a moderate resistance and focus on clean technique.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although this exercise is not part of the classic Big 5, it can complement them very effectively:
It supports pressing movements (bench press, shoulder press) by strengthening the triceps, which is often the limiting factor in these lifts.
It helps prevent imbalances and ensures that both arms develop equally, positively impacting performance on the basic exercises.
Due to its focus on stability, control, and variable resistance, this exercise is ideal as a supportive movement in a comprehensive strength training plan such as MIKE5.
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