Triceps
Strong, Toned and Sexy Arms
Want Hollywood Arms?
Stephen Woessner
The hottest thing among men and women in Hollywood
these
days are strong, toned and sexy arms. Did you know that your
triceps, not your biceps, make up 2/3 of your upper arm mass?
Most people don't realize this and therefore think that in order
to have attractive arms, one needs to do a lot of bicep
training.
In today's newsletter, we'll show you how to perform one of the
best exercises for your triceps in PERFECT form--the
overhead dumbbell extension.
Step-by-Step
Sit on a chair or 90 degree angle bench, head up, back
straight,
feet firmly on the floor. Hold one dumbbell (vertical to
floor)
with both hands overhead. Keeping your upper arms in place,
slowly lower dumbbell straight down behind head, as low as you
can naturally go. Keeping elbows at one fixed point. Raise
the
dumbbell upward over your head until arms are extended, rotating
your hands up and over until the top plates are resting in palms of
hands, thumbs around handle. Lower the dumbbell behind your
head in a slow, controlled manner. Try to keep your elbows at
the
same fixed point throughout the lifting and lowering motion and keep
upper arms (from shoulders to elbows) close to sides at all times.
Don'ts
Don't hold the dumbbell so that the dumbbell changes
the angle
of motion. Keep the dumbbell so that it is vertical throughout the
lifting and lowering motion. When lifting and lowering the
dumbbell
try not to sway or arch your back. Don't allow your upper
arms
to
move. Keep your elbows at a "fixed-point" throughout the exercise.
Don't just let the weight drop behind your head. Slowly lower the
weight so that you are resisting the downward force of the weight.
Alternate exercises for triceps
Overhead Triceps Extension with a cable and Overhead
Triceps
Extensions with a barbell.
Consult our Fitness
Articles for more in depth information on weight
training and fitness training.
