Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 4!

Printable page

Did you know?
Bodybuilding.com is starting an transformation contest on it's own!!

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

By: Personal Trainer Guide

Navigation:

Part 1:

Part 2:

Part 3:

Part 4:

Part 5:

Part 6:

Part 7:

Part 8:

Part 9:

Planning

Part 10:

Appendix

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.