Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing
METHOD OF PERFORMANCE
1. Raise your left hand upright over your shoulder;
2. Place your right hand on left elbow;
3. With your left palm reach out to the base of your neck;
4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.
Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing
METHOD OF PERFORMANCE
1. Select weight and sit on the machine
2. Grasp the handles of the machine, keeping the arms in line with the torso. This is the starting position.
3. Push up, stretch your arms fully.
4. Slowly bend your arms, trying to control the weight with shoulder muscles, not triceps, reaching the starting position.
Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Beginner
Movement: Pushing
Method of execution
➡ Sit on a bench and propped his hands to the body.
➡ Place your feet on the floor / second bench of the width of the pelvis.
➡ Raise hands on and displace your body forward slightly, tighten the muscles ofyour back and pull the shoulders back.
➡ Sit down with only moderate speed until your elbows at right angles.
➡ While descend, keep your spine vertical and push the elbows back.
➡ Return the starting position.
Variations
You can put your feet on the second bench to be more demanding exercise. If this option also gets too easy, then let your partner at the gym to put weight on your lap.In this case, not necessarily someone to monitor during exercise.
