Personal Trainer Transformation Guide: Exercise 4!

This manual will teach you everything you must do to have a great body.
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Triceps

Pushdowns:

  • You can do this exercise with a v-shaped handle, or a straight handle.
  • Your feet should be shoulder width apart.
  • Your hands should be approximately one foot apart.
  • Do not bend over; stand up with your knees slight bent.
Completing the movement:

  • Push the bar down until your arms are fully extended.
  • Exhale as you push down.
  • Without pausing at the bottom, slowly let the weight return to the starting position.
  • You should inhale as you are letting the weight up.
  • Try not to flare your arms out, keep them close to your body.

Reverse Pushdown:

  • You need a straight bar to perform this exercise.
  • Grab the bar with an underhand grip, as if you were grabbing a curl bar.
  • Your feet should be shoulder width apart with your knees slightly bent.
  • Keep your back straight.
Completing the movement:

  • Push the weight down and exhale.
  • Without pausing at the bottom, slowly let the weight return to the starting position.
  • Inhale as the weight returns to the starting position.

Bench Dips:

  • Place two benches far enough apart so you can place your feet on one bench and your hands on the other.
  • Cross your legs.
  • Place your palms on the bench and use your fingers to grab the underside of the bench.
Completing the movement:

  • Slowly lower yourself.
  • Breathe in as you go down.
  • Without pausing at the bottom, push your body up and inhale as you are coming up.

Barbell Extensions:

  • Lie down on a bench.
  • Your feet should be shoulder width apart and flat on the ground.
  • Your hands should be slightly closer than shoulder width apart.
  • Start with the bar directly over your head.
Completing the movement:

  • Without flaring your elbows out, lower the weight to your forehead. Be careful not to drop the weight on yourself.
  • Do not actually touch your forehead; just slowly lower the weight right to it.
  • Without pausing, push the weight to the starting position and exhale.