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Challenge Yourself With This Single Bodyweight Exercise

Credit: Men’s Health
Seeking variety in your bodyweight routine? Let’s address that.

As previously noted, bodyweight workouts are an effective method to maintain a continuous burn without the need for external tools or even stepping outside. The drawback of bodyweight exercises, however, is that when you utilize your complete muscle mass to maneuver that same muscle mass, eventually, your body adapts. At that stage, it becomes second nature, akin to standing still; exertion is no longer required. To counter this, you require a move that compels you to lift more of your body weight with fewer muscles. Enter the archer-position bodyweight skullcrusher. That’s quite a mouthful for a workout.

The APBS transfers the majority of your body weight onto a specific muscle group – to be precise, the triceps. Essentially, this means elevating nearly all your body weight with one arm. Say goodbye to those sleeve muscles, they’re in for a workout.

According to Ebenezer Samuel, fitness head at Men’s Health, “all muscles in your core and midriff engage for stabilization and to prevent compensations. Meanwhile, your triceps works independently to lift your whole body.”

Here are the steps:

  1. Begin in a plank position, with elbows aligned beneath the shoulders and the core and glutes contracted.
  2. Extend your right arm outward at a 90-degree angle. Shift your torso to the left, concentrating your weight on your left arm. Keep those core and glutes engaged!
  3. Maintain a tight torso, straighten your left elbow, progressively lifting the torso upwards. Pause, contract your triceps, then lower back down.
  4. Repeat 6 to 8 times for 3 sets.

If this seems straightforward, don’t be fooled; the difficulty will compensate. Integrate this into your bodyweight routine or perform it on chest day for an intense upper body challenge.

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