Dumbbell Tricep
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Use the following exercises to help strengthen and develop your tricep muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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Aim to work through any 6 - 8 of the 12 exercises listed, ideally 1-2 times per week, having at least two rest day between sessions. There are 12 exercises as some gyms may not have the equipment listed, however aim to vary the exercises you do, for maximum results. Look at performing 2 sets of 8 - 12 reps, using a weight that will enable you to perform your amount of chosen reps with good technique - avoid heavy weights with poor technique. Use the record sheet to record your reps and weight used - you should aim to gradually increase the amount of exercises - reps and weights used - always finish with stretching. |
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SEATED TWIN DUMBBELL EXTENSION |
TWO ARM SINGLE DUMBBELL EXTENSION |
LYING SUPINE SINGLE ARM EXTENSION |
SEATED BENT OVER SINGLE ARM EXTENSION
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Keep your elbows pointing upwards - avoid hitting your head or the bench. |
Keep the elbows pointing upwards, make sure weights are secure. |
Focus on keeping the elbows pointing upwards, support with other hand. |
Focus on keeping your elbow pointing backwards - upper arm horizontal. |
TWIN ARM KICK BACKS |
SINGLE ARM KICK BACK |
STANDING 1 ARM EXTENSION |
LYING 1 ARM PRONATED CURL |
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Aim to keep your elbows by your side - take hands smoothly backwards. |
Work through full range of movement - take hands smoothly backward. |
Focus on keeping the elbows pointing upwards, support with other hand. |
Aim to take the weight across to the opposite shoulder. |
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DECLINE BENCH 2 ARM EXTENSION |
LYING PRONE 2 ARM EXTENSIONS |
TWIN ARM SUPINE TATE PRESS
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1 ARM PRONATED EXTENSION |
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Aim to keep your elbows high - feet secure when using a decline bench. |
Keep your elbows tucked into your sides - aim to have a straight arms. |
Keep your elbows pointing outwards - bring weights to central chest. |
Keep elbow pointing upwards - weight across to the opposite shoulder. |
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www.netfit.co.uk
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