Barbells and Free Weights 101 – TRICEPS
You want “arm FAB,” not “arm FLAB,” right? Well, you need to work those triceps then! This muscle group makes up the largest portion of your upper arm. Barbell exercises for you triceps can give you long, lean, strong muscles; or if your goal is to have bigger beefy arms, they can help with that as well. Just integrate these exercises into your workout program based on your personal fitness goal.
Before you start pumping the proverbial iron, check out these TOP TIPS on how to correctly and safely perform barbell triceps exercises.
TOP TIP – Remember to extend or straighten your arms completely during triceps exercises to fully contract the muscle.
TOP TIP – For each exercise below, your arms should form approximately a 90 degree angle at your elbow when bringing the dumbbell toward your body.
TOP TIP – Do NOT let your shoulders shrug or scrunch up to your ears during triceps exercises.
TOP TIP – ALWAYS choose a weight that you can safely control. If you are unsure about the appropriate weight for your fitness level, ALWAYS start light, learn the exercise and increase the weight as needed.
TOP TIP – Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.
Overhead Barbell Extension
Overhead Plate Extension
Barbell Bench Extension aka Skull Crushers
For those of you who like scary terms associated with your exercises.
I am a 66 year old woman 5’8″ and was 177 lbs. I’ve lost 12 lbs in 10 wks doing Zumba 3x’s a week and treadmill + strength training the other 2days. I eat healthy meals using basically Mediterranean methods.. I have just begun Pilates once a week in place of weight machines and treadmill however I’ve been hovering at my current weight for approx 3wks..
I need to lose another 10-15 lbs and need to continue seeing results regularly for motivation.
What else do you recommend?