Triceps

DB Kickbacks

Body Position: 
Hold a dumbbell (DB) in one hand. Flex the knee which is opposite to the hand holding dumbbell to 90˚ and lean on that knee. With the other leg lean back so that upper body is parallel to the floor. Keep the head up and press chest out so that back is straight and parallel to the floor. Now, keep elbow close to the trunk and bend the elbow until weight is next to chest. With the elbows tucked inn, slowly extend the elbow until weight is in line with straight lower back. Slowly return to starting position. Repeat.
Positions: 
Keep elbow close to the trunk and bend the elbow until weight is next to chest.
With the elbows tucked inn, slowly extend the elbow.

Dips

Body Position: 
Hands hold on to each bar and body weight is being elevated off the ground through elbow extension. In this position, keep head straight, push chest out, elbows close to the body, lower the upper body by flexing the elbow until triceps is horizontal to the ground. Slowly return to starting position and repeat.
Positions: 
Hands hold on to each bar.
Lower the upper body by flexing the elbow until triceps is horizontal to ground

Cable Triceps Pushdown

Body Position: 
In standing position, elbows close to the body, hands holding handle chin-height. Keep head straight, push chest out, elbows close to the body, and push the weight down by extending the elbow. Slowly return to starting position and repeat.
Positions: 
Elbows close to the body, hands holding handle chest-height.
Elbows close to the body, and push the weight down by extending the elbow.

Lunge to Press

Prerequisites: 
Lunge & Military Press
Body Position: 
From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards. The lunge position is reached until both knees are flexed at 90˚. Keep head straight looking forward, chest pushed out so that the back remains flat.
Positions: 
From a standing military press position step into a lunge;drop quickly under bar
The lunge position is reached until both knees are flexed at 90˚.
Video: 

Standing Military Press

Body Position: 
In standing position place barbell chest high, elbows remain close to the body. Remain bar close to the body and push it upwards, extending arms over the head. Slowly return to starting position and repeat.
Positions: 
In standing position place barbell chest high, elbows remain close to the body.
Remain bar close to the body and push it upwards, extending arms over the head.
Video: 

Bench Press

Body Position: 
The bench press should be performed with the shoulder blades pulled together and driven into the bench. The elbows should be in a tucked position meaning they will be as close to your body as possible. The bar should touch the lower chest area. The bar must be pushed in an arc, slightly over the face. Make sure feet are flat on the floor and press them into the ground through the heels. This can be done with a barbell or Dumbbells.
Positions: 
Lower barbell until it touches the chest
The bar must be pushed in an arc, slightly over the face.

Lateral Squat to Press

Prerequisites: 
Lateral Squat, Military Press
Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize. Keep back straight by keeping the head up, pushing chest out and shoulder blades back. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended. Push head through the arms. Repeat to the other side.
Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.
Video: 

Split-Stance Jump Press

Prerequisites: 
Lunge, Military Press
Body Position: 
From a front squat position we step into a lunge – eccentric phase is slow (strength component). Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then we step into a lunge with the other leg and do the same.
Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head
Video: 

Jump Pull Ups

Prerequisites: 
Squat, Pull-Up
Body Position: 
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.
Video: 

Clap Pushup

Prerequisites: 
Push-Up
Body Position: 
Lower the chest to the floor and forcefully extend the arms to propel the upper body completely off of the floor. When loss of ground contact occurs, perform a clap before falling back into position with the chest lowered to the floor. As soon as the chest is lowered to the floor rapidly perform another repetition to minimize contact time with the floor. A progression would include getting the feet off the floor as well. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Lower chest to the floor; forcefully extend the arms to propel the upper body
Perform a clap before falling back into position with the chest lowered to the f
Video: 
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