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Triceps - 6 Kom
Triceps - 6 Kom
4. SKULL CRUSHERS
Lie flat on a bench with a dumbbell in each hand and your feet flat on the floor.
You should begin with your arms extended in a straight line from your shoulders,
upwards. From here, by bending at the elbow only, lower the dumbbells down to
either side of your head. Once the dumbbells reach your ears (or around there),
push the dumbbells back up until your arms reach full extension/elbow lockout.
5. SITTING DUMBBELL TRICEP EXTENSIONS
Begin seated on a bench with a single dumbbell held between your hands. Raise
your arms (and the dumbbell) above your head and then bending at your elbows,
lower the dumbbell behind your head to form a 90-degree bend at the elbows.
Hold here for a second and then push back up to starting position.
The 90-degree bend in your elbows once the dumbbell is lowered behind your
head is not gospel – should you wish to lower the dumbbell beyond this angle at
the elbows, you can do so. The further you lower the dumbbell, the more stretch
through the triceps. This can increase your ability to gain mass through this
exercise.