Standing Tricep Extensions
Many women are concerned with the 'wings' that appear as they age. This is caused by triceps that have become loose and flabby. In order to get rid of these unsightly wings or in order to delay their arrival, it is important to tone and firm your tricep muscles. One of the exercises (and there are many, which we will go through on this site) that can be used is called the Standing Tricep Extension.
Stand tall and hold a dumbbell in both hands over your head. Carefully lower the weight behind your head, bending at your elbows but keeping your upper arm squeezed close beside your ears. The key is to hold the upper arms close to the head as mush as possible; this way, the triceps are fully engaged. Do not allow your elbows to stray away from you head. Use the mirror to check that you are using proper form. It’s not as easy as you think. Do three sets of 10 to 15 repetitions.
Remember also, to keep your abs pulled in, and do not arch your back. If you find this exercise difficult for your lower back feel free to sit on a bench or chair with a lower back support.
Believe it or not, anybody can learn how to execute proper push ups and be good at it. It may take some time but with practice you should be able to bang out as many as possible on command.
Push ups are excellent for working the pectoral muscles (chest - for strength and definition), the anterior delts (the front of the shoulders), the triceps and the core. Lets look at the proper push up form.
We will start with push ups from your toes.
Balance your weight on your toes and palms with your hands slightly wider than your shoulders. Keeping your back straight and your pelvis tucked under slightly, bend your elbows and slowly lower yourself as far as possible toward the floor, ensuring that your hips don't sag down towards the floor, then push back to start. That is 1 rep. If you are a beginner, try to do as many as you can, keeping proper form, then modify (meaning drop your knees to the floor and continue). Each time you do this exercise, do a little more before you allow yourself to drop you knees down. This will help build strength gradually.
If you are an absolute beginner, you can try this exercise with your knees on the floor, as shown in the image below. Even though this way is modified, still keep focused on proper form. Try not to let your hip drop towards the floor before you upper body. When you become comfortable with this switch to
In this section, you will find a collection of various exercises as well as tips and information on proper form.