One Arm Triceps Extension Exercise

Lying triceps extensions, also known as skull crushers and French extensions are a strength exercise used in many different forms of weight lifting. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from the elbow all the way to the latissimus dorsi. Due to its full use of the Triceps muscle group, the lying triceps extensions are used by many as part of their training regime.

1. Lie on a flat bench with feet on the ground and head hanging just off the top of the bench, so that the edge of the bench rests in the pit between neck and head.
2. Take the barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms away from body) and hold it out above the head so that the arms are supporting the weight. Do not hold the arms straight over the face at 12 o’clock, but rather at an angle more like 10 o’clock, with feet at 3 o’clock. All of the weight should be on the triceps.
3. Now bend the arms at the elbow, bringing the bar down close to the top of the forehead.
4. Keep the elbows in the same position, do not let them sway outward.
5. Press back up to starting 10 o’clock position.

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Arnold Schwarzenegger Dips

Arnold Schwarzenegger Dips

Dips is an exercise used in strength training. Weight supported on the arms or on a dip bar with arms straight. Bend the arms to a 90 degree angle (lowering their body), then slowly returns to the starting position of straight arms (lifting your body’s weight).

Dips primarily train the triceps, and will also build the latissimi dorsi and pectorals with wide arm training.

Related Links:

Arnold Schwarzenegger T Bar Row

Arnold Schwarzenegger Bicept Curls

300 Workout

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Equipment Bench Press

What is a Bench Press?

A bench press is a strength training exercise, the picture above is the exercise equipment used. Bench press is preformed on your back. The person doing the exercise lowers the weight to chest level then pushes it back up until the arm is straight and the elbows locked. The exercise focuses on the major pectoralis muscle as well as other supporting muscles.

There are several variations using subgroup muscles. You can incline, decline the bench to preform the exercise. Hand positioning can also be changed with a wider or narrow grip.

The exercise can also be preformed with dumbells or a barbell.

Try and use a spotter and light weights when starting out.

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Dumbell Rack

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Day One

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Day Two

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
– flat bench dumbbell press
– incline bench dumbbell press
– decline bench dumbbell press
– dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
– deadlifts
– single arm bent over rows
– double arm bent over rows
– lying row

Biceps Dumbbell Exercises
– standing dumbbell curls
– seated dumbbell curls
– incline dumbbell curls
– preacher curls (if you have a preacher curl bench)
– concentration curls
– hammer curls

Triceps Dumbbell Exercises
– single arm overhead tricep extensions (can also be done with both arms)
– dumbbell skull crushers (flat, incline or decline bench)
– tricep kickbacks

Shoulders Dumbbell Exercises
– seated dumbbell press (can also be done standing)
– arnold press
– front raises
– lateral raises
– shrugs

Legs Exercises Dumbbell Exercises
– squats
– lunges
– stiff legged deadlifts
– calf raises

REMEMBER TO GO HARD OR STAY HOME!

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