Exercise Plan - Tricep Workout with a Weight Machine

Margie Weiss: Hi my name is Margie Weiss and this is the tricep video. Continuing on with the triceps, we did some on the floor which you can do at home, if you have hand weights. This particular exercise we need a machine for. So, if you can get to a gym that would really be helpful. Most gyms have what they call some form of jungle where there is a lot of different pieces, a lot of different exercises that can be done on one machine. Whenever you work with a stack of weights, number one safety. You want to always put your hands on the top of the stack before you try to move the pin to make a heavier or lighter weight, because otherwise if there is a heavy weight over here and you don t hold it and you let go, this thing can come down and hit somebody in the head. So, we want to make sure safety wise that you get your pin into position at whatever weight you desire before you start working out. Once that s in place. This particular exercise is a tricep extension using this weight. We are going to have Janice hold on to the weight. Her hands are generally flat, because you want some weight right about at the base of your hand. If you want to grab onto what you can but by holding the hands out flat, it forces you to keep that nice straight line at the wrist. Her elbows are going to be clamped right by her side. Her bellybutton is going to be into her backbone and her shoulders are going to be low. Her back in neutral and her chin is up. That way we safely start the exercise. What she is going to do is just extend her arms down towards her thighs, come back to a parallel position. Still trying to keep the elbows in. Elbows tend to go want to out like a duck, so you got to squeeze them inwards as you go down and you come up. We are going to do some nice even breathing. Breathing out on the way down, breathing in as you rise. Tuck in under, again timing you can do a lot of variety on timing. You can do singles. You can do 2x2s, 3x1s, 4x4s or you can pulse, where you just go a little, little, little, little, little. You can pulse at the parallel to the floor position, at a 45 degrees position or even down a little bit farther. A lot of different positions to surprise and stimulate different areas of the tricep. As she comes out of this, she is going to slowly bend her arms let the bar come slowly to the top because this stack has to come down. If you just let go, the stack is going to bang down. Not only making a lot of loud noise but you also may break the stack, because even though these things look like they are really secure and solid, they will crack if they are crashed to the floor. There is a second exercise that you can do which is using a rope, it gives you a little bit more extension position. You are still starting in the same position with your hands at a 45 or 90 degrees angle and as you extend down towards the thighs, because of the ropes, you can not only go to your thighs but you can go a little bit past your thighs. That really stimulates the tricep at the back and you kind of pause back there and then return slowly to that parallel position. You breath out and extend and squeeze and because your hands are on that rope, you can manipulate the triceps to really get a tightening at the back. Isometric exercise is a tightening without any motion. So, when you get to the base position. When you are at the back here, if you just tighten and squeeze, you are adding a little bit of isometric to the motion of deflection and the extension. So, you can get a little bit more out of this exercise than if you didn t do that slight isometric at the end. So, basically this is a tricep extension with a little twist to it because you can go a little bit farther, get a little bit more out of it.