G'day Dimitri speaking from exercises.com.au. Today we're doing our top four tricep exercises.
So we're going to start with some rope press downs. We're going to go over and do some
skull crushes. We're going to do some standing tricep extensions with the dumbbell and then
we're going to finish off with some tricep kickbacks with the dumbbell. So let's start
straight into it with our tricep press downs and we're obviously isolating those tricep
muscles. From here we want to make sure that the core is on nice and tight and we want
to push all the way down at the bottom of the movement. I like to extend it down but
then I like to pinch my arms out and it really just gives you that extra pinch through those
tricep muscles. When you pinch it out just hold it for a little second before you bring
it back up. Make sure you don't just let the arms just come up, the forearms come up.
We want to resist the weight as it comes up but making sure that the top of the movement
at those forearms are coming up as far as they can but without the elbow moving up as
well because as soon as the elbow starts to move up the shoulders doing the work we really
want to pinch out that tricep and make sure that tricep is doing the work. So keep the
core on nice and tight, stabilise the body, don't use your body weight to push it down.
We really just want those triceps doing all the work. Let's do some skull crushes. Okay
so we've done our press downs and now we're going to go straight into those skull crushes.
So from here I like to cross my feet over, flatten out my lower back, challenge my balance
and stability muscles, isolate the triceps. So bringing the bar all the way down to the
skull, extending up, really keeping those elbows from moving forwards and backwards.
Isolate in those tricep muscles, making sure that those triceps are doing the work, not
the shoulders and we do that by making sure those elbows aren't transitioning forwards
or backwards. So bring it down to the forearm, extending all the way up, lock it out, keep
the core on nice and tight. So our skull crushes, now we're going to do some standing tricep
extensions with the dumbbell. We've got the dumbbell here, going to flick it up in the
position over the back of the head, keep it nice and deep, and then extending all the
way up. So keep it down, extend it up to the top of the movement, making sure that those
arms are locked out but not too locked out through those joints, extending all the way
up so that you're really activating those triceps and not locking out the elbow joint.
So nice and deep, warm, extend it up, keep the core on nice and tight, make sure there's
no body sway. The last one for the day, dead kickbacks. So I get a dumbbell here, I've got
my right arm and my right knee on here. So I want to be nice and wide here, it flattens
out my lower back. I want to isolate that tricep. So kicking back, kicking back, so
making sure that when it kicks back, we've really got that, this part of the muscles
doing the work. So that tricep's doing the work here and it's really isolating, kicking
back there and just hold it for that little bit of a second. We don't want, again, we
don't want that elbow moving forwards or backwards and we don't want to see swinging
movement like that. So hold it out if you can for one second, because this is as it
comes back, making sure that isolation through that tricep muscle is really strong through
that core, keep it nice and tight, make sure that body's locked on tight, that tricep's
doing all the work. Single arm movement, so do it on one side, then do it on the other
side. It's our tricep workout for the day. We've got our rope pressed down, we did our
skull crushes, tricep extensions, finished off without kickbacks. Search your exercises.com
that year for more tricep exercise and workouts. We'll see you next time.
