Friday, May 25, 2007

Totally shallow, superfical post that has nothing to do with politics.

OK, so I know we have a few gym rats, jocks etc who stop by here occasionally. Does anyone know a really good exercise for the triceps? I'm having a hard time finding one that works. It needs to be something that can be done at home, without a weight bench, because I hate gyms and I, um, don't own a bench. I do own barbells, though, and I'm already using them for my biceps. I just can't seem to find a good exercise that focuses specifically on the triceps. Anyone have any suggestions?

12 comments:

belledame222 said...

I don't know if it's -really good-, but--eh, how to describe it online. it's like, back arm-curls--you extend your arms out to the side, elbows bent, forearms facing down, and then move your forearms back, so that your arms are extended behind you. holding hand weights.

or, possibly, backward pushups--like regular pushups except you're face up instead of down, propped up on your hands--raise and lower.

i really need to get more exercise myself...

Cassandra Says said...

The reverse pushup idea I will try, but I can't picture what the other exercise looks like. Is this something done while lying on one's back on a weight bench? Because I can't quite see how the arms move otherwise.
This is where I wish we were having this conversation in a bar.

belledame222 said...

yeah, me too. and no, standing up. I don't think you could use a full-on barbell for it; it'd have to be y'know separate, smaller hand weights.

Arwen said...

The classic "touch the sky, and then the back of your head" not working? Are you looking for an alternative to that one?

Renegade Evolution said...

"backward pushups--like regular pushups except you're face up instead of down, propped up on your hands--raise and lower."

This works. I do it often. Using the coffee table, hands on the edge, use your forearms to lift and lower the rest of your body up and down, feet in front of ya, ass away from the edge of the table.

belledame222 said...

hey, CS, here's a pic of a triceps exercise.

Cassandra Says said...

OK, I tried the reverse pushup on the edge of the coffee table and that seems to work, so thanks for that! I'm not sure if my body is supposed to be in a straight line or if I'm supposed to be kind of in a sitting position, though. Can anyone clarify?

Cassandra Says said...

Belle - Still can't figure out what the other exercise you're talking about looks like, but will experiment.
Arwen - Are you meaning the touch the sky thing to be done with weights?
I'll try the one in the pic Belle sent, too.

Cassandra Says said...

And now...does anyone know any good exercises focused on the upper abs, it the are between waist and bust at the front?

Also...why is this area the last place to lose mass? I am vexed.
But hey, at least it's a beautiful day (on the West coast).

SallySunshine said...

Well hey girl, I’m at the gym everyday, so here a few tri sets I do regularly with dumbbells and/or incline bench.

1) Bench Dips

2) Decline Dumbbell Tricep Extension

3) Dumbbell One Arm Tricep Extension

4) Lying Dumbbell Tricep Extension

5) Lying Tricep Extension across Face

6) Push-ups- Close Tricep Position

7) Seated Bent-Over Two Arm Tri Extension

and my personal favorite…

8) Standing Barbell Tri Extensions

Bodybuilding.com has really great pics for these plus video instructions.
The direct link is..

http://www.bodybuilding.com/fun/exername.php?Real_New=%3C%3D+7&Name=&MainMuscle=Triceps&Isolation=&Equip=&order=Name

just scroll down and you will see the tri extensions I picked out.

Of course, you wouldn’t do all 8 of these in one sitting. You’d probably want to pick two of them, and then rotate/change it up every two weeks, at least. It’s good to lift certain muscles groups together on one training day. For example, like this…

1) Monday- lift legs--- with 15 minutes of light cardio warm-up (jogging, speed walking ect..)

2) Tuesday- cardio only- 1 hour

3) Wednesday- cardio warm up— lift back and triceps

4) Thursday- all cardio- 1 and ½ hr.

5) Friday- cardio warm-up (jogging, speed walking ect… for 20 minutes), lift shoulders, chest, biceps

6) Saturday- Cardio only- 1 ½ - 2 hours

7) Sunday- Take Off


You can incorporate abs everyday if you want, or every other day, if you hit it hard. So, first things first, set up a routine and then figure out what exercises you want to do each day with each muscle group. I usually do 10-15 reps, 3 times each for each exercise I do. 15 reps for legs, and 10-12 for arms/shoulders- make sure you get lots of protein in your diet, especially in the morning and post work-out to help build muscle.

I understand your frustration with the ab area. One can be in great shape but still have a layer of fatty tissue over the muscle. Developing abdominal muscles is about 60% diet, 20% cardio, and 20% ab work out. Thus, doing 300 crunches a day is great, but if one’s diet is poor, you won’t see results. Also, cardio, running is great way to trim down the waist line. When losing weight, it’s almost impossible to predict where the pounds will be shed first. For me, it’s typically, my legs and ass first… stomach being the most stubborn. Eh. Oh well, working out, for me anyway, is about having a strong functional healthy body and less about being 100lb waif model.

I’ve worked out with several different trainers over the years, which can be helpful, if you have a good one. Often times, you can get them to come to your house and show you basic moves with minimal equipment. Just one training session can make a world of difference—my last trainer was only $35 a session, which was pretty affordable. I only had two sessions with him and then was able to go on my own from there.

Good luck! Let me know if I can help with anything else! ~SS

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