Bent Arm Stand
(legs straddled)
A Bent Arm Stand works primarily the upper body. The Shoulders, Chest, Back, Triceps, Traps, and your Core Abdominal muscles. Each of these muscle groups become engaged as you move through the full range of motion.
How do you perform a Bent Arm Stand?
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and hold body in position.
- Extend the legs out to the sides and hold in position for the duration of the set.
- Repeat for sets.
Number of Sets: 6
Hold Time per Set: 5, 10, 15, 20, 25, 30 seconds
Rest Time: 1-2 minute
Strength Goal
- Be able to hold the Bent Arm Stand (legs straddled) for at least 20-30 seconds.
How can I improve my Bent Arm Stand?
Here are a few tips to improve your Bent Arm Stand:
- Change the distance between your hands to change the difficulty level. A wider positioning of the hands will make the exercise more easy whereas a closer positioning will make it more difficult. The closer the hands, the more the exercise will target just the Triceps which are a smaller muscle group than the Chest or Shoulders.
- Supplemental exercises to perform include Close Grip Tricep Push-Ups, Bodyweight Tricep Extensions, Bent Arm Frog Stands, 90 Degree Push-Ups, Standing Military Presses, Strict Handstand Push-Ups, Reverse Crunches, and Hanging Knee Raises.
- Incorporate the use of Parallettes [Shown Below]. They will help you perform all the exercises listed above, and will save you a trip to the gym.
RESULT:
No traffic going to the gym or back and no waiting for gym equipment = MORE TIME for you to either BURN MORE FAT and GET STRONG or have more FRIEND time, FAMILY time, or LIVIN’ LIFE time!
“Only he who can see the invisible can do the impossible.”—Frank L. Gaines
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Bodybuilding.com is our go-to online supplement store. They have all the performance enhancing & recovery supplements you need to take your training to the NEXT LEVEL and CRUSH your workouts! It’s where we get our Pre-Workout & Post-Workout supplements to help fuel and repair our bodies (and they have a Money Back Guarantee).
