Triceps : Push Downs
1. Stand erect, head up, feet 16" apart, in front of machine.
2. Hold bar with hands 8" apart, palms down.
3. Bring upper arms to sides and keep them there.
4. Start with forearms and biceps touching.
5. Press bar down in semicircular motion to arms'
length.
6. Return to starting position
7. Inhale up, exhale down.
Close Grip Decline Bench Press
1. Lie on your back on a flat bench. Place your feet
flat on the floor with your butt, back, rear deltoids
and head on bench firmly against the bench.
2. Grasp a pair of dumbbells with a sturdy grip.
3. Lower the dumbbells to sternum, keeping
elbows near rib cage.
4. Press the dumbbells upward using the triceps.
5. Repeat this motion
45 Degree Tricep Extension
1. Lie down on a flat bench.
2. Using a neutral grip, hold a Roto-Bar or dumbbells
in your hands with your arms extended and held at a
45 degree angle behind the head.
3. Inhale, hold your breath as you bend your elbows
and forearms until they hang straight behind your
head.
4. Keep your elbows in place.
5. When you reach the bottom of the movement,
extend your arms at the elbow joints until fully
extended.