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Begin
by sitting on the edge of a flat
bench with your dumbbells resting
on your knees as shown here. This
step is not to be revisited until
you are done with your set. |
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Lower
yourself to a lying position on
the bench. It may be useful to
use your knees to hike up the
weights to stabilize yourself
as you descend. After your back
is flat on the bench, raise the
weights as shown here. This is
the starting position of the exercise
and also constitutes a full repetition. |
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Slowly,
lower the dumbbells to your chest,
keeping your hands pointed inward
as shown here. Be sure to go far
enough so you can feel the stretch
on your triceps. Try not to rest
the weight on your chest because
you want to maintain stress on
the muscles at all times. |
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Directly
from Step 3, rotate your shoulders
backwards, keeping the elbows
bent and the hands continually
pointed inward. It may help
to place yourself so your head
is at the end of the bench in
order to get a sufficient stretch
on your triceps as your hands
reach beyond your head. Make
sure you keep your elbows in
as much as you can to optimize
your efficiency. |
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Now
slowly extend your arms from
the last step and proceed to
raise the weights back over
your chest only using your elbows
and triceps. Your shoulders
should remain stationary to
allow your triceps to do the
lifting.
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Returning
to this step (also step 2 listed
above) represents a completed
rep. This exercise should be
done slowly to isolate the triceps
and to avoid injury. Concentrate
on keeping a strict form throughout
and you will see results. Experiment
with a low weight to start out
and get your form down before
proceeding with intensity.
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