A few people have asked me to post an arm exercise. I split my arm up into two muscles, biceps and triceps, which I train different days (with another upper body muscle such as chest or shoulders). Girls, do not neglect your triceps. Defined triceps (or triceps brachii) look amazing, especially on the beach and it screams- "Hello I work out!" So here is my current favourite tricep exercise.
What you need for this exercise is a bench or a step that most gyms have and a barbell. If you have never done this before, you may want to use one dumbbell, as the bars may be a little heavy for you. If you are a beginner, try a 5kg, if not, try a 10kg. This is called the Lying Tricep Extension. I usually do 4 sets of 8 reps or 3 sets of 10 if it's a little heavier.
How To Perform:
1. Lie on your back with your head close to the edge and hold the bar quite close together, around a shoulder width apart.
2. Press the bar up off your chest so your arms are straight and the bar is over your head.
3. Lower the bar either to your forehead or a little further if you dare and push it back up.
-Try to keep your elbows in
-You should feel this in your triceps, if you're not, go heavier
-Only your forearms should be moving about
Let me know if you want to have a go at this exercise or if you already do it.
Labels: building muscles, fitness blog, fitness blogger, hannah rose, hanrosewilliams, my favourite tricep, tricep, tricep exercise, tricep extension