Moves/DB Tricep Extensions + Hip Bridge

DB Tricep Extensions + Hip Bridge

ID: 741

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Exercise Types:
Aesthetic, Lower Step
Contraindications:
Knee Problems, Wrist Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Full range of motion is non-negotiable — half reps recruit half the fibers.
  3. 3. Controlled eccentric creates the stimulus; the concentric is the reward.
  4. 4. Breathing: exhale on the working portion, inhale on the return.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Use advanced techniques: drop sets, rest-pause, or 1.5 reps to extend effective volume.

Common Problems:

No peak contraction — enforce a 1-second squeeze at the end range before the return.