Exercise Plan - Additional Tricep Workout Using Weights

My name is Margie Weiss and this is the tricep video. Continuing on with tricep exercises, there is a lot of variety you can do for this one little muscle. This exercise is just an extension to the ceiling. What we have got here is her elbows right in next to her side. Her thumbs are going to be the same side as her fingers. Her wrists are going to be still, not sagging, so that the knuckles are to the ceiling. And all she is going to do here is extend her arms to the top, as they come back down, the bar comes just below the chest and the elbows actively squeeze inwards towards the hip. So, you are pulling in and you are using your chest and your triceps to squeeze the elbows toward your body as you come down. You don t want them out to the side like a flapping goose. So, it s up and as you come down you press inwards. Very smooth, very controlled as always because that s safety issue. As you extend your arms are almost completely extended, not quite but as you get to the bottom actively squeeze inwards because you are going to engage the minor tricep at the same time as the main one. Now, you can do these same things in 2x2, so like 2 counts down, 2 counts up. You can slow it down even more. 4, 3, 2 squeeze and then breathe out. 3, 2, 1. By doing it slower you are going to fire those muscle fibers for a longer period of time. Therefore it works them a little bit harder. You will find at the end of a tricep workout that you are triceps are shaking because they are a smaller muscle. They are smaller than the bicep but you need to work them in order to have balance between the bicep and the triceps. So, when she comes down to the base, in order to get up safely, she is just going to bend her knee and walk herself up to a sitting position. That would be the tricep extension just down and up.