Bone breaker

The "Bone Breaker"!

The Bone Breaker is a popular strength training exercise that targets the muscles of the upper body, particularly the triceps, shoulders, and chest. It's a compound exercise that involves lifting a barbell or dumbbells with both hands, then extending the arms to lock out the elbows, causing the weight to "break" or extend the bones of the forearm.

Here's a step-by-step guide to performing the Bone Breaker:

1. Grip: Hold a barbell or dumbbells with both hands, palms facing forward.
2. Position: Stand with your feet shoulder-width apart, with your knees slightly bent.
3. Lift: Lift the weight up to chest height, keeping your elbows close to your body.
4. Extension: Extend your arms fully, keeping your elbows locked, and "break" the weight by extending the bones of your forearm.
5. Lower: Slowly lower the weight back down to the starting position.

Tips and Variations:

• Use a weight that allows you to maintain proper form throughout the exercise.
• Focus on extending the weight with your triceps, rather than just lifting with your shoulders.
• Try using different grip widths or angles to target different muscle groups.
• For a more challenging variation, try using a close-grip or neutral-grip (palms facing each other) to target the triceps more.
• For a less challenging variation, try using a wider grip or a lighter weight.

Benefits:

• Strengthens the triceps, shoulders, and chest muscles.
• Improves overall upper body strength and power.
• Can help improve bone density and reduce the risk of osteoporosis.
• Can be modified to suit different fitness levels and goals.

Remember to always warm up before starting any exercise, and to listen to your body and adjust your form as needed to avoid injury.