Stand close to a wall, or about six inches from your nose touching the wall. Holding the medicine ball over head, begin to gently bounce the ball off the wall and catch with both hands. Bend elbows, and bring the ball behind your head so that you feel a stretch in your triceps.
Because the weight is generally not heavy in this exercise, it is great to do in "burn-out" sets at the end of a workout. A burnout set is when you go until you literally cannot do it anymore. This will heighten the muscles sense of fatigue, so be sure to concentrate on form and do not compensate by moving the shoulders. You may also use the burnout set earlier in a workout, thus pre-exhausting the muscle, and allowing you to get greater results with lighter weights as you continue to train.
Medicine Ball Tricep Isolation Bounce - Start Position
Medicine Ball Tricep Isolation Bounce - Finish Position
Medicine Ball Tricep Isolation Bounce Exercise Video
Primary Muscle
