Body Bars are long, weighted bars that you can use for a variety of strength-training exercises. A Body Bar is shorter and softer than a barbell, making it easier to manage and hold. Do a complete triceps workout with a Body Bar, including triceps extensions, kickbacks and close grip presses.
Body Bar
The Body Bar is available in three types: classic, mini and heavy. The classic bars are 4 feet long and come in eight weights: 3, 4, 6, 9, 12, 15, 18 and 24 pounds. The mini bars are 2 feet long and come in 4-, 6- and 9-pound weights. Body Bar offers two heavy bars. The 30-pound bar is 5 feet long, and the 36-pound bar is 6 feet long. All Body Bars are wrapped in foam rubber from end to end.
Lying Triceps Extensions
Lie on your back on a bench with your feet flat on the floor. Hold the Body Bar with a shoulder-width, overhand grip. Start with your arms fully extended and the Body Bar above your chest. Keep your upper arms -- from your shoulders to your elbows -- stationary. Bend your elbows to lower the bar toward your forehead. Stop when the bar is just above your head. Your elbows should point toward the ceiling. Pause for a count and then press back up, straightening your arms.
Kickbacks
Use a mini Body Bar to do triceps kickbacks. These smaller, shorter bars more closely simulate dumbbells than a barbell. Take a split stance with your right foot in front of your left foot. Lean forward and place your right hand on your right thigh for support. Make sure your back is straight. Hold a mini Body Bar in your left hand and tuck your upper arm close to your left side, with your elbow at a 90-degree angle. Extend your left elbow, straightening your arm until it is parallel to the floor. Complete all the repetitions on one side and then switch sides.
Lying Close Grip Presses
The close grip press is similar to a standard chest press, but keep your upper arms close to your body, which transfers the weight to your triceps and away from your chest. Lie on your back on a bench with your feet flat on the floor. Hold a Body Bar with a closer-than-shoulder-width grip. Start with your arms fully extended and the Body Bar above your chest. Bend your elbows and lower the bar toward your chest. Keep your elbows close to your body; do not allow them to flare out as in a standard chest press. Pause for a count and then press the bar back up.
Member Comments