Personal Trainer : Weight Training : Bhasinsoft


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You can perform a dumbbell triceps press to help you workout muscle imbalances between your triceps. Hold a dumbbell in each hand with your palms facing each other. Then perform the exercise as described in the steps, lifting both dumbbells at the same time. To focus on one arm at a time, perform a full set with one arm and then a full set with your other arm. This exercise also works your biceps by controlling the weight on the way down.
To work the triceps without weights, performing a push-up with your hands positioned closer together than normal will target your triceps. Lie on your stomach on the floor with your legs together and straight and the balls of your feet touching the floor. Bend your elbows and place your palms on the floor under your shoulders, finders pointing forward. Slowly raise your body off the floor until your arms are straight. Then slowly lower your body until your chest is a few inches off the floor. If this is too difficult, you can rest on your knees rather than on your feet.

The triceps press provides an excellent way of building mass in your triceps. This exercise also works the front of your shoulders.
You may find the triceps press is similar to the bench press, which primarily works on your chest. The major difference between the triceps press and the bench press is the position of your arms. When performing the triceps press, your grip is narrower and your upper arms are closer to your body, which works your triceps instead of your chest.
If you find the barbell too heavy, you can perform this exercise using an EZ curl bar, which weighs less than a standard barbell. You should not hold the EZ curl bar on the curves though. Your hands should be 6 inches apart on the bar.
Due to the arms movements in this exercise, you should use caution performing this exercise if you have shoulder problems. Avoid the exercise if you have elbow or wrist problems.

Do not allow your elbows to flare out to the sides.
Do not bend your wrists or lock your elbows when you straighten your arms.
Do not lift your head off the bench.
Do not arch your back or wriggle your body to help you lift the weight. Keep your back on the bench and your legs and feet stationary for better support.