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Daily Archives: March 15, 2016

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Tricep pushdown – rope attachment

 

Target and strengthen your arms with the tricep pushdown.

The Move:
Triceps Pushdown – Rope Attachment

Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.

How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.

Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.

Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement.
Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.

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Triceps overhead extension with rope

 

Add the tricep overhead extension to your arm workouts and tone.

The Move:
Triceps overhead Extension with Rope

Why: Keeping your body in proper standing alignment with core stabilisation and isolation of the overhead tricep extension is an excellent total body exercise with focus on the tricep muscles.

How: Attach a rope to a high pulley. After selecting an appropriate weight, grab rope with both hands and face away from the cable. With a slight bend in hips, lean forward slightly and engage core. Position your hands behind your head with elbows pointing straight up. Your elbows should start out flexed. This is your starting position.

To perform movement, extend through the elbow while keeping the upper arm in same position. Push your arms forward.

Squeeze your triceps at the top of the movement and slowly lower the weight back to the starting position.

Nail it: Keeping elbows in close to head while performing the movement will help with the isolation of the tricep extension. Keep your core engaged with shoulders down and back away from neck.

 

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.

 

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How to perform skullcrushers

Target and strengthen your arms with skullcrushers.

 

The Move:
Skullcrushers

Why: Skullcrushers are a great exercise to superset with other tricep exercises and work well as the second exercise because you can go fairly heavy with weight.

How: Lie down on bench and bring weight up. Keep arms straight up to ensure you’re working against gravity. Only bend your elbows. Avoid allowing upper arms to move. If they do, allow some of the load to your shoulders. Lower the weight under control, using a speed that is deliberate and consistent. Keep wrists straight and strong. Power weight back up but stop short of full extension to allow constant tension on muscle and no rest at the top of movement.

Nail it: Keep your elbows in tight and avoid elbow flare to ensure triceps do the bulk of the work. Allowing your elbows to flare reduces the triceps workload.

 

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.

 

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Seated triceps dumbbell press

 

Target and strengthen your arms with the seated triceps dumbbell press.

The Move: Seated Triceps Dumbbell Press

Why: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.

How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

Nail it: The upper arm should remain stationary and only the forearm should move during exercise. Breathe in as you perform this step. Keep good posture throughout exercise with core engaged and shoulders down and back away from neck.

 

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.Target and strengthen your arms with skullcrushers.

 

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Close-grip ball push-up

 

Target and strengthen your arms with the close-grip ball push-up.

The Move: Close-Grip Ball Push-Up

Why: This is an advanced total body move that works not only triceps but pecs, delts and core as well.

How: Secure the ball for minimal movement during exercise. Get in standard push-up position with hands on medicine ball under chest. Your left thumb and forefinger should touch your right thumb and forefinger. Brace your core with arms fully extended and keep elbows close to body. Slowly lower yourself towards Swiss ball. Once your chest touches the ball, press back to starting position. Exhale breath on push-up.

Nail it: Keep your core tight and engaged throughout entire exercise movement as if you were doing a plank. In order to get full body muscle activation during exercise, dont let back sway.

 

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.

 

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Cable One-Arm Triceps Extension

 

Target and strengthen your arms with the cable one-arm tricep extention.

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

 

Workout by: Brooke Stacey

Photography: James Patrick

NEXT: Try this upper body workout for a full body activation.

 

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