| Triceps |
| Close grip bench press MUSCLES EXERCISED: Triceps Lie on an exercise bench and grasp a barbell with your hands about 12 inches apart. Hold the bar at arm's length over your chest with your palms facing forward. This one's hard on the wrists and elbows. Avoid it if you have problems with those joints. Slowly lower the bar to your chest.Don't arch your back--that's cheating. Cheaters end up with tiny little muscles.Touch the bar to your chest, then slowly press it back up to the starting position.Don't bounce the bar off your chest. Make sure you don't lock your elbows at the top of the move. Two-hand triceps Extension MUSCLES EXERCISED: Triceps Sit on the end of the bench with your back straight and feet flat on the floor.Hold a dumbbell over your head, both hands holding the top plate. If you're using adjustable dumbbells, make sure the weight plates are secure. Lower the dumbbell until you feel your forearms touch your biceps. Raise the weight slowly to the starting position. Remember to take it slow. Keep your back straight the whole time. |
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