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Triceps
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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