Fitness Trail: Triceps blaster with a twist of core
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 at the final two repetitions of each exercise. Perform each triceps/core round once through then approximately a one minute recovery prior to advancing to the next round. Once you have mastered this 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, please drop me an email! As always, prior to beginning any exercise program, please consult your physician.
Triceps Press Outs – TRX Suspension System – Tip – Facing away from the anchor point – Think of this as a moving plank – on the balls of the feet, arms fully extended and parallel to the floor, then flex at the elbow to 90 degrees and return to the fully extended position. The closer you are to the floor, the greater the gravitational pull will be, so make certain that you are able to successfully maintain the plank position, flex and extend the elbow joint without moving the shoulder joint and that you experience no movement in the lumbar spine.
Prone Knee Tucks 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 nose to toes core strengthener. Tip: Make certain to avoid driving the knees into the ball, concentrate on piking the tailbone toward the ceiling (think tailbone to ceiling/pubic bone to sternum) and when rolling back out to the beginning position, slowly return a solid plank position each time. Perform 12 repetitions, slow four counts each direction.
Triceps Pushdowns w/resistance tubing tethered or from a cable/pulley system –Tip: Facing the anchor point – shoulder joint frozen. Keep the arm pits closed; begin with the arms flexed 90 degrees at the elbow joint, 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 eyes facing forward and hold the position for 4-10 seconds; repeat twice on each side.
Skull Crushers w/moderate to heavy dumbbells or skull crusher bar – 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 each vertebrae as you articulate through your spine (i.e. cervical to lumbar) off of the floor and back down. When you feel your mid-thoracic “sticking” point, bear down into the floor compressing the abdomen, pulling your pelvic floor muscles up. Perform 8 repetitions, slow four counts each direction.
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