Fitness Tail: Tricepts blaster
July 15, 2011
Your triceps muscle group is responsible for strongly extending the arm at the elbow joint, and assisting in shoulder extension/adduction. The triceps are an important muscle group that may be trained two-three non-consecutive days per week, and training variety is important to continue improving the muscular strength of the triceps as well as creating and maintaining muscle definition.
The concept of this circuit is to experience momentary muscle failure during each exercise. Perform each triceps/core super set once through then approximately a one minute recovery prior to advancing to the next super set.
Begin by performing the three super sets once through. Once you have mastered this super set circuit once, then you may consider adding a second or third circuit. The circuit is described; however, just tips are provided for the exercises. Consequently, if you would like a full exercise description, drop me an email. As always, prior to beginning any exercise program, please consult your physician.
Super Set One
Triceps Dips – Perform the dips from a bench or other stable surface. Tip: Watch the depth of the dip to prevent straining the anterior shoulder joint and keep the buttocks close to the bench. You need approximately 90 degrees of elbow flexion, if possible, to create an effective elbow extension. The elbow joint needs to fully extend without locking to effectively engage the triceps. Perform 12 repetitions, slow two counts each direction.
Prone Knee Pikes w/stability ball – This is an intermediate to advanced exercise which should be taught by a fitness professional prior to attempting, but it is a fantastic core strengthener. Tip: Make certain to avoid driving the knees into the ball, concentrate on piking the tailbone into the ceiling and when rolling back out to the beginning position, “fight” the lengthening of the core muscles. Perform 12 repetitions, slow four counts each direction.
Super Set Two
Triceps Pushdowns w/resistance tubing tethered or from a cable/pulley system -Tip: Avoid any movement at the shoulder joint. Keep the arm pits closed; the arms flexed 90 degrees at the beginning of the exercise, pushing down until the elbow joint is fully extended. Perform 12 repetitions, slow two counts each direction.
Side Bridge – Full or elbow/modified position. Tip: Pull from the bottom side of the torso toward the ceiling, keep the head/eyes facing forward and hold the position for 4-10 seconds; repeat twice on each side.
Super Set Three
Skull Crushers w/moderate to heavy dumbbells – Supine from a bench or the floor. Tip: Elbows facing the ceiling, aligned directly over the shoulder joint, fists or the bottom end of the dumbbells right by the temples, elbows flexed 90 degrees. Make certain to fully extend the elbow joint when extending the arm and keep the shoulders fixed. Perform 12 repetitions two slow counts each direction.
Roll Ups – Full or modified. Tip: Feel every vertebrae as you “peel” your spine off of the floor and back down. When you feel your “sticking” point, bear down into the floor compressing the navel toward the spine, pulling your pelvic floor muscles up. Perform 8 repetitions, slow four counts each direction.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.