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Tricep exercise

This tag is associated with 7 posts

Body-weight Triceps Extension

Triceps

Bodyweight Tricep Extension

  1. Stand against object slightly lower than waist height, hands about 12″ apart, palms down
  2. Keep back straight , head down, knees locked.
  3. Bend arms at elbows, lower yourself until head is between hands.
  4. Forearms and biceps touching, elbows, lower yourself until head is between hands.
  5. Forearms and biceps should be touching, elbows close to head.
  6. Press back to starting postion keeping elbows close to head
  7. Press back to starting postion keeping elbows in
  8. Inhale down , Exhale up
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Reverse Grip Bench press

1.Lie on the Flat Bench, barbell at arms’ length above shoulders, reverse grip, hands 16″ apart.
2.Lower bar until it touches 1″ below nipples.

3.Press bar back to starting position.
4.Keep elbows in close to sides.
5. Inhale down, exhale up.
6. Can also be done on smith machine or wall type leg press.

Incline Close Grip Barbell Triceps Curls

  1. Hold Barbell with hands 6″ apart, palms down.
  2. Lie back on incline bench, keeping head off bench.
  3. Press bar overhead to arms’ length.
  4. Lower bar in semicircular motion behind head until forearms touch biceps.
  5. Keep upper arms close to head
  6. Return to starting position.
  7. Inhale down , exhale up.
  8. Can also be done with medium grip or with 2 dumbbells, Palms facing in.

Standing Towel Triceps Curl on Low Wall Pulley (Triceps)

 

1.Wrap a towel, or rope, around low pulley handle.

2.Hold ends with both hands and turn away from machine so arms can support weights through full range of motion.
3.Straighten arms overhead above shoulders.
4.Lower arms in semicircular motion behind head until forearms touch biceps.
5.Press back to starting position.
6.Upper arms must remain close to head.
7.Inhale down, exhale up.

Standing Towel Triceps Curl (Triceps)

Easy level Exercise of the day
Standing Towel Triceps Curl (Triceps)

1. Hold one end of towel, or rope, with both hands.

2. Stand erect, head up, Feet 16″ apart.
3.Raise arms overhead.
4. Have a training partner hold other end of towel and apply controlled pressure, pulling arms back in semicircular motion until forearms touch biceps while you resist.
5. Upper arms must remain close to head.
6. Press arms back to starting position while partner resists.
7. Inhale down, Exhale down

Standing Dumbbell Triceps Curl (Triceps)

1.Hold Dumbbell with both hands, Raise overhead to arms length.
2.Stand erect, head up, Feet 16″ apart.
3.Rotate hands while raising dumbbell rest in palms, thumbs
around handle.

4.Keep upper arms close to head

5. Lower dumbbell in semicircular motion behind head until forearms touch biceps.

6. Return to starting position
7.inhale down exhale up.

Exercise of the Day: Bench Press (Outer Pectorals)

1.Lie on the bench, feet flat on floor.

2. Hold barbell about 6″ wider than shoulder width.

3. Lower bar to chest about 1″ below nipples.

4. Riase bar to arms length.

5. Keep elbows out, chest high

6. Lower weight with complete control, making definite pause at chest.

7.Keep head on bench,

8. Do not raise hips off bench

9. Inhale down, Exhale up.
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