Good Morning Friends
After a wonderful warm -up ; we all can concentrate today with a main focus of our Arms called as Triceps …😊
Lets Do some simple steps with Consistency and a healthy Diet…😃
Dumbbell Flat Press
-Lie on back.
– Hold weight in hand, arm at side, elbow bent to 90 degrees.
– Lift arm up, straightening elbow.
– Lower arm and repeat.
Barbell French Press
-Stand with barbell in hands overhead.
– Bend elbows, lowering bar behind head.
– Straighten elbows.
– Lower and repeat.
Barbell Skullbreaker
-Lie on back.
– Hold barbell in hands as shown.
– Bend elbows, lowering barbell toward forehead.
– Straighten elbows and repeat.
– Control the barbell and do not let barbell touch bridge of nose or forehead.
Dumbbell Double Overhead Press
-Sit or stand.
– Hold weights in hands, arms at side, elbows bent, as shown.
– Lift weights up and overhead.
– Return to start position and repeat.
Dumbbell Triceps Lift
-Lie on back, arms over head, elbows bent as shown.
– Hold weights in hands.
– Straighten elbows through available range.
– Return to start position.
Dumbbell Triceps Kickback
-Stand, leaning over chair or table, arm back, elbow bent, as shown.
– Hold weight in hand.
– Straighten elbow through available range.
– Return to start position.
Dips
-Place hands on dip bars, elbows bent.
– Push down, raising body upward.
– Lower and repeat.
Incline Slide Triceps Extend
-Attach cables according to manufacturer instructions.
– Sit facing foot rest.
Hold handle in right hand with elbow bent, arm at side.
– Straighten elbow, pulling handle downward.
– Return and repeat.
– Repeat series with left arm.
Machine Triceps Extension
-Sit at triceps machine with upper arms supported.
– Grasp handles with hands, elbows bent.
– Straighten elbows.
– Return to start position and repeat.
Pulley Pushdown
-Stand in front of pulley.
– Grasp handle with both hands.
– Begin with handle up to chin, elbows out to sides.
– Push down, straightening arms.
– Raise and repeat.
Pulley Triceps Extension
-Attach pulley to secure object.
– Grasp handle, thumb up, elbow bent, as shown.
– Straighten elbow.
– Return to starting position.
Triceps Dip
-Position arms on stable bench as shown.
– Maintain a straight trunk with heels on floor.
– Slowly lower upper body downward.
– Raise back up and repeat.
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