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How to Do the 2-Point Bridge for an Arm Workout

Learn how to do the two-point bridge from personal trainer Brett Azar in this Howcast home arm workout for men video.

Transcript

Alright, so I'm going to go over with you how to do a two-point bridge. Now, if you're incorporating this into an arm workout, it's perfect for your triceps. Cause what this is is you're holding your whole body up on one arm and one leg. So besides working your core to the max, your arm is going to take a lot of stress and really start burning, especially if you're working it into an arm workout where your arms are already tired. Now, to start this exercise, it's a simple push-up position. So you're going to have your hands shoulder width apart, your feet together, body straight, everything's tight, core is tight. Now all this is, so I can just easily show you, is you're going to go from your push-up position and what you're going to do is you're gonna lift up one leg and one arm, opposite leg, opposite arm, okay? And you wanna keep them as straight as possible. This is actually a variation of the exercise. This is a lot easier. But when you're in push-up position, your tricep is going to be supporting your whole upper body, and this other foot is going to be supporting your whole lower body. Your core is gonna be burning. So trying to hold this ten, maybe twenty seconds if you can, would be fantastic. Important things to note, you don't wanna lock out your elbow. 'Cause with that much stress on a locked out elbow, it could cause some serious damage to your joint. Keep it slightly bent which makes it tough because your tricep's gonna be burning like crazy. So, let's, let's attempt this. So here we have opposite leg, opposite arm straight. Hold it, hold it, hold it. You feel your lower back, you can feel your butt burn, you feel your quad and your leg that's down burn. And your tricep, of course. Now, bad habits, I might have done them, I don't, I'm not sure. But, if this leg is up and that arm is up, you're gonna see teetering, it's a lot easier to turn your body. Don't turn your body. Try to keep your shoulders completely straight with the floor, completely parallel to the floor. Now again, after ten or twenty seconds if you can do it, you switch. Other arm, other leg. Hold it. Tryin' to hold it. Hold it, keep everything straight, keep everything tight. Don't lock out your elbow, you'll feel a lot of pressure on that tricep. It's a tough one. But it's very beneficial to your health and to your strength. And that's how you do a two-point bridge.

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