EBook
Exercise Techniques For
The Arms Part 2
The Health Doctor
2009
Contents
1) Tricep Pushdowns (Straight Bar) ........................................................................................3
2) Reverse Pushdowns (Straight Bar) ......................................................................................4
3) Tricep Pushdowns (V-Bar) ..................................................................................................5
4) Tricep Pushdowns (Rope) ...................................................................................................6
5) Single-Arm Dumbbell Extensions (Seated) ..........................................................................7
6) Single-Arm Dumbbell Extensions (Lying) ............................................................................8
7) Dumbbell Kickbacks ...........................................................................................................9
8) Cable Kickbacks ................................................................................................................10
9) Bench Dips .......................................................................................................................11
10) Single-Arm Cable Extensions ............................................................................................12
11) Single-Arm Reverse Cable Extension .................................................................................13
12) Over Head Cable Extensions (V-Bar) .................................................................................14
13) Over Head Cable Extensions (Rope) ..................................................................................15
14) EZ French Press Lying (1) ..................................................................................................16
15) EZ French Press Lying (2) ..................................................................................................17
16) EZ French Press (Seated) ..................................................................................................18
17) Lying Cable French Press (V-Bar) ......................................................................................19
18) Horizontal Cable Extensions .............................................................................................20
19) Tricep Extension Machine .................................................................................................21
20) Close Grip BB Bench Press ................................................................................................22
21) Close Grip Bench Press (Smith Machine) ..........................................................................23
22) Dips .................................................................................................................................24
23) Dips (Assisted) ..................................................................................................................25
24) Dip/Press Machine ...........................................................................................................26
Page 2
Tricep Pushdowns (Straight-Bar)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Lateral Heads)
Synergists
Triceps (Medial Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids, Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a straight bar onto a high cable pulley system.
2) Take a grip on the bar in line with your shoulders. Stand with your heels hip width apart
(toes slightly turned out). Push the bar down so that it is in contact with your thighs.
3) Keeping your arms extended, turn your wrists back, and step back with both feet leaving
the bar approximately 1 foot in front of your thighs. Your knees should be slightly bent,
with your upper body leaning slightly forward.
4) Inhale, and allow your elbows to bend - up to a position where the forearms make contact
with the Biceps on the upward movement.
5) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the bottom of the movement.
Page 3
Reverse Pushdowns (Straight-Bar)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Lateral Heads)
Synergists
Triceps (Medial Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids, Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a straight bar onto a high cable pulley system.
2) Take a reverse grip (palms facing up) on the bar in line with your shoulders. Stand with
your heels hip width apart (toes slightly turned out). Push the bar down so that it is in
contact with your thighs.
3) Keeping your arms extended, take a step back with both feet - leaving the bar
approximately 1 foot in front of your thighs. Your knees should be slightly bent, with your
upper body leaning slightly forward.
4) Inhale, and allow your elbows to bend - up to a position where the forearms make contact
with the Biceps on the upward movement. Keep the wrists in line with the forearms
throughout.
5)
Exhale, and straighten your arms, fully contracting the Tricep muscles taking care not to
lock out your elbows at the bottom of the movement.
Page 4
Tricep Pushdowns (V-Bar)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Lateral Heads)
Synergists
Triceps (Medial Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a V-Bar onto a high cable pulley system.
2) Take a grip on the V-Bar in line with your shoulders. Stand with your feet hip-width apart
(toes slightly turned out). Push the V-Bar down so that it is in contact with your thighs.
3) Keeping your arms extended, turn your wrists back, and step back with both feet - leaving
the V-Bar approximately 1 foot in front of your thighs. Your knees should be slightly bent,
with your upper body leaning slightly forward.
4) Inhale, and allow your elbows to bend - up to a position where the forearms make contact
with the Biceps on the upward movement.
5) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the bottom of the movement.
Page 5
Tricep Pushdowns (Rope)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Lateral Heads)
Synergists
Triceps (Medial Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a rope onto a high cable pulley system.
2) Take a grip on the mid-to-lower ends of the rope. Stand with your feet hip-width apart
(toes slightly turned out). Push the rope down so that it is in contact with your thighs.
3) Keeping your arms extended, turn your wrists back, and step back with both feet - leaving
the rope approximately 1 foot in front of your thighs. Your knees should be slightly bent,
with your upper body leaning slightly forward.
4) Inhale, and allow your elbows to bend - up to a position where the forearms make contact
with the Biceps on the upward movement. Exhale, and straighten your arms, fully
contracting the Tricep muscles, taking care not to lock out your elbows at the bottom of
the movement.
5) Only undertake this exercise if your elbows are sound and free from injury. Twisting the
rope at the bottom of the movement can cause considerable stress on the tendinous
insertions of the Triceps Medial Head.
Page 6
Single Arm DB Extensions (Seated)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long
Head)
Synergists
Triceps (Lateral and Medial Heads), Anconeus
Fixators
Forearm Flexors, Lateral Deltoids, Posterior
Deltoids. Trapezius (Mid Fibres), Serratus
Anterior, Rectus Abdominis, Transversus
Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Position a bench so that it is facing the mirror. Adjust the back support, so that it
is tilted one notch back.
2) Lift a DB off the floor and rest it on your thigh, before lifting it up towards your chest as
you sit back onto the bench. Place your lower back against the support pad, but not your
shoulder blades.
3) Now turn the DB, so that your palm is facing towards the mirror. Extend your arm up, and
place your free hand underneath the armpit of the working arm.
4) Inhale, and allow your forearm to come down behind your head, taking care not to hit the
back of your head with the DB. Only go down to where you feel the stretch in your Triceps.
5) Do not let the DB make contact with the shoulders or the bench at the bottom of the
movement. At this point, your elbow should be pointing directly up. Exhale, and straighten
your arm, taking care not to lock out your elbow at the top of the movement.
Page 7
Single Arm DB Extensions (Lying)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long
Head)
Synergists
Triceps (Lateral and Medial Heads), Anconeus
Fixators
Forearm Flexors, Anterior Deltoids, Pectoralis
Major (Mid Sternal Fibres), Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the bench to a flat angle.
2) Lift a DB off the floor and rest it on your thigh, before lifting it up towards your chest as
you lie back onto the bench. Now turn the DB, so that your palm is facing forwards.
3) Extend your arm up, and place your free hand underneath the armpit of the working arm.
4) Inhale, and allow your forearm to come down across your chest, taking care not to hit your
opposing shoulder with the DB. You must keep the upper arm in a vertical position
throughout the entire movement.
5) Exhale, and straighten your arm, taking care not to lock out your elbow at the top of the
movement.
Page 8
Dumbbell Kickbacks
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads).
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Latissimus Dorsi, Posterior
Deltoids Trapezius (Lower Fibres), Rhomboids,
Erectus Spinae Rectus Abdominis, Transversus
Abdominis.
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the bench to a flat position, angled sideways on to the mirror.
2) Hook one foot over the end of the bench whilst kneeling on it with your leg at a right angle
(similar to Single-Arm DB Rows). Extend the same side arm and place your hand onto the
inside edge of the bench for support.
3) Bend forward until your back is parallel to the ground. Place your free leg away from the
bench to create a wide base (in line with your hip). Now stretch down and pick up the DB
from the ground.
4) Pull the DB up towards the outside of your waist (Obliques), forming a right angle with
your upper arm and forearm. Keep the upper arm in this fixed position throughout.
5) Inhale, and then exhale as you extend your arm behind you, fully contracting the Tricep
muscles, taking care not to lock out your elbow at the top of the movement.
6) Inhale, and allow your elbow to bend - to a position where the forearm makes contact
with the Biceps on the returning movement.
Page 9
Cable Kickbacks
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads).
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Latissimus Dorsi, Posterior
Deltoids, Trapezius (Lower Fibres), Rhomboids,
Erectus Spinae, Rectus Abdominis, Transversus
Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Now attach a stirrup handle on the low pulley.
2) Kneel down, and bend forward until your back is parallel to the ground. Take a reverse
grip (palm facing up) on the stirrup handle.
3) Pull the stirrup handle up towards the outside of your waist (Obliques), forming a right
angle with your arm. Keep the upper arm parallel to the ground throughout the
movement.
4) Inhale, and then exhale as you extend your arm behind you, fully contracting the Tricep
muscles, taking care not to lock out your elbow at the top of the movement.
5) Inhale, and allow your elbow to bend - to a position where the forearm makes contact
with the Biceps on the returning movement.
Page
10
Bench Dips
An compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads).
Synergists
Anconeus
Fixators
Forearm Extensors, Latissimus Dorsi, Posterior
Deltoids. Trapezius (Lower Fibres), Erectus
Spinae, Rectus Abdominis, Transversus
Abdominis.
The Action
1) Adjust the bench to a flat position, angled sideways on to the mirror.
2) Sit down, and place your hands on the bench in line with your shoulders. If you feel any
tightness in the shoulder, take an extra hand space out on the bench.
3) Now extend your legs out in front of you, either on the floor, or on another bench or
platform, taking the strain onto your arms.
4) Inhale, and lower your body down to a position where you form a right angle with your
arms. Only go down you to where you feel the stretch.
5) Exhale as you extend your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbow at the top of the movement. Keep your back flat throughout the
movement.
6) Only undertake this exercise if your shoulders are sound and free from injury.
Page
11
Single Arm Cable Extensions
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads)
Synergists
Anconeus
Fixators
Forearm Flexors, Anterior Deltoids, Lateral
Deltoids, Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a stirrup handle onto a high cable pulley system.
2) Take an inverted grip (palm facing in) on the stirrup handle. Stand sideways on to the
pulley system, with your heels hip-width apart (toes turned out).
3) Begin with the stirrup handle positioned against the opposing side of your chest, taking
the strain onto your arm. Inhale, and then exhale as you extend the stirrup handle down
across your body, fully contracting the Tricep muscles.
4) The stirrup handle should finish by the outside edge of your thigh, taking care not to lock
out your elbow at the bottom of the movement. Keep the wrist in line with the forearm
throughout.
5) Inhale, and allow your elbow to bend to a position where the forearm makes contact with
the Biceps on the upward movement (in line once again with the opposite side chest).
Page
12
Single Arm Reverse Cable Extensions
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads)
Synergists
Triceps (Medial Head), Anconeus
Fixators
Forearm Flexors, Anterior Deltoids, Latissimus
Dorsi, Trapezius (Lower Fibres), Posterior
Deltoids, Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a stirrup handle onto a high cable pulley system.
2) Take a reverse grip (palm facing up) on the stirrup handle. Step away from the weight
stack, keeping one leg forward and the rear leg behind the body.
3) Push the stirrup down so that the arm is in line with the rear leg, taking the strain onto
your arm.
4) Inhale, and allow your elbow to bend - to a position where the forearm makes contact
with the Biceps on the upward movement.
5) Exhale, and straighten your arm, fully contracting the Tricep muscles, taking care not to
lock out your elbow at the bottom of the movement.
6) Keep the wrist in line with the forearm throughout.
Page
13
Over Head Cable Extensions (V-Bar)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids, Serratus Anterior, Erectus Spinae,
Rectus Abdominis, Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a V-Bar onto a high cable pulley system.
2) Stand with your back to the weight stack, and take a grip on the V-Bar in line with your
shoulders. Cushion the V-Bar against the back of your neck, taking the strain onto your
arms.
3) Take a step forward (with either leg), bend your torso forward, and finally extend your
elbows, so that your arms are parallel to the ground.
4) Inhale, bend your elbows and allow the V-Bar to go over your head - to a position where
the forearms make contact with the Biceps. Keep your elbows tucked in, in order to keep
the emphasis on the Triceps.
5) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the end of the movement.
Page
14
Over Head Cable Extensions (Rope)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids, Serratus Anterior, Erectus Spinae,
Rectus Abdominis, Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a rope onto a high cable pulley system.
2) Stand with your back to the weight stack, and take a grip on the mid-to-lower ends of the
rope. Cushion the rope against the back of your neck, taking the strain onto your arms.
3) Take a step forward (with either leg), bend your torso forward, and finally extend your
elbows, so that your arms are parallel to the ground. Inhale, bend your elbows and allow
the rope to go over your head - to a position where the forearms make contact with the
Biceps. Keep your elbows tucked in, in order to keep the emphasis on the Triceps.
4) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the end of the movement.
5) Only undertake this exercise if your elbows are sound and free from injury. Twisting the
rope at the end of the movement can cause considerable stress on the tendinous
insertions of the Triceps Medial Head.
Page
15
EZ French Press Lying (1)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Pectoralis
Major (Sternal Fibres), Anterior Deltoids, Lateral
Deltoids, Serratus Anterior, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the bench to a flat position. Sit onto the bench and lift an EZ Bar off the
floor and rest it onto your thighs.
2) Notice the cambered section of the bar that slopes down towards the middle. Now place
the palms of your hands shoulder width apart on this section of the EZ Bar, with your
thumbs over the top in a French Grip position.
3) Lift the EZ Bar up towards your chest as you lie back onto the bench. Press the EZ Bar up to
a position over the mid chest.
4) Inhale, as you allow the elbows to bend lowering the EZ Bar down to either the nose or
forehead.
5) Do not allow the EZ Bar to make contact with your head. Keep your elbows tucked in, in
order to keep the emphasis on the Triceps.
6) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the top of the movement. Aim to keep your upper arms in a
vertical position throughout the entire movement.
Page
16
EZ French Press Lying (2)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids, Lateral Deltoids, Serratus Anterior,
Rectus Abdominis, Transversus Abdominis.
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the incline bench to an angle of around 30-33°. Sit onto the bench and lift
the EZ Bar off the floor and rest it onto your thighs.
2) Notice the cambered section of the bar that slopes down towards the middle. Now place
the palms of your hands shoulder width apart on this section of the EZ Bar, with your
thumbs over the top in a French Grip position.
3) Lift the EZ Bar up towards your chest as you lie back onto the bench. Press the EZ Bar up to
a position over the upper chest.
4) Inhale, as you allow the elbows to bend lowering the EZ-Bar down behind your head. Do
not allow the EZ Bar to make contact with your head or the bench. Keep your elbows
tucked in, in order to keep the emphasis on the Triceps.
5) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the top of the movement. Aim to keep your upper arms in a
vertical position throughout the entire movement.
Page
17
EZ French Press (Seated)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Trapezius
(Mid Fibres* Lateral Deltoids, Serratus Anterior,
Erectus Spinae, Rectus Abdominis, Transversus
Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Position a bench so that it is facing the mirror. Adjust the back support, so that it
is upright (tilted one notch back).
2) Sit onto the bench and lift the EZ Bar off the floor and rest onto your thighs. Secure your
lower back and shoulder blades against the bench. Notice the cambered section of the bar
that slopes down towards the middle.
3) Now place the palms of your hands shoulder width apart on this section of the EZ Bar, with
your thumbs over the top in a French Grip position. Lift the EZ Bar up towards your chest,
and the press the EZ Bar up over your head.
4) Inhale, allowing the elbows to bend lowering the EZ Bar down behind your head. Do not
allow the EZ Bar to make contact with your head or the bench. Keep your elbows tucked
in, in order to keep the emphasis on the Triceps.
5) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbows at the top of the movement. Aim to keep your upper arms in a
vertical position throughout the entire movement.
Page
18
Lying Cable French Press (V-Bar)
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Anterior
Deltoids. Lateral Deltoids, Serratus Anterior,
Rectus Abdominis, Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the incline bench to an angle of around 30-33 and position it in front of a
low cable pulley system. Now attach a V-Bar onto the low cable pulley.
2) Lie back onto the bench, whilst a partner assists by handing you the V-Bar. Place the palms
of your hands shoulder width apart, and take a grip onto the V-Bar with your thumbs over
the top in a French Grip position.
3) Press the V-Bar up to a position over your head. Inhale, as you allow the elbows to bend
lowering the V-Bar down behind your head. Do not allow the V-Bar to make contact with
your head or the bench. Keep your elbows tucked in, in order to keep the emphasis on the
Triceps.
4) Exhale, and straighten your arms, fully contracting the Tricep muscles, taking care not to
lock out your elbow at the bottom of the movement. Aim to keep your upper arms in a
vertical position throughout the entire movement.
5) Upon finishing your set, have your partner take the V-Bar from you.
Page
19
Horizontal Cable Extensions
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Triceps (Long and Medial Head) muscles
Synergists
Triceps (Lateral Head) Anconeus
Fixators
Forearm Flexors, Anterior Deltoids, Serratus
Anterior, Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Attach a stirrup handle onto a high cable pulley system.
2) Stand with your back to the weight stack, and take a reverse grip (palm facing you) on the
stirrup handle. Pull the stirrup down in line with your front shoulder, taking the strain
onto your arm.
3) Take a step forward with the opposing leg, and push the working elbow through - until the
upper arm is parallel to the ground. Place your free hand at the base of the elbow for
support.
4) Inhale, and then exhale as you extend your elbow, fully contracting the Tricep muscles,
taking care not to lock out your elbow at the end of the movement.
5) Inhale, and allow your elbow to bend - to a position where the forearm makes contact
with the Biceps on the return movement (palm facing the shoulder).
Page
20
Tricep Extension Machine
An isolation exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long And
Medial Heads)
Synergists
Triceps (Lateral Head), Anconeus
Fixators
Forearm Flexors, Anterior Deltoids, Serratus
Anterior. Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the seat on the machine, so that your upper arms can rest comfortably on
the pads, parallel to the floor.
2) Secure your lower back and shoulder blades against the support pad. Take hold of the
handles, and position your elbows in line with the machines pivot point, taking the strain
onto your arms.
3) Inhale, and then exhale as you straighten your arms, fully contracting the Tricep muscles,
taking care not to lock out your elbows at the end of the movement.
4) Inhale, and allow your elbows to bend to a position where the forearms make contact
with the Biceps on the return movement.
5) Ensure that your back is flat against the support pad throughout.
6) Only undertake this exercise if your elbows are sound and free from injury.
Page
21
Close Grip BB Bench Press
A compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads)
Synergists
Pectoralis Major (Sternal Fibres), Anterior
Deltoids, Serratus Anterior, Anconeus
Fixators
Forearm Flexors, Lateral Deltoids, Rectus
Abdominis, Transversus Abdominis.
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the bench to a flat angle.
2) Lie down onto the bench, and position yourself so that bar is directly over your eye-line.
3) Now take a grip on the bar in line with your shoulders.
4) Lift the bar off the rack, taking the strain onto your arms.
5) Inhale, as you lower the bar down in line with your mid chest, not allowing the bar to
'bounce' off your mid chest. Allow your arms to come down into the sides of your body,
but do not purposely tuck your elbows in.
6) Exhale, and press the bar up, taking care not to lock out your elbows at the top of the
movement.
Page
22
Close Grip Bench Press (Smith Machine)
A compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads)
Synergists
Pectoralis Major (Sternal Fibres), Anterior
Deltoids. Serratus Anterior, Anconeus
Fixators
Forearm Flexors, Lateral Deltoids, Rectus
Abdominis, Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Adjust the bench under the smith’s machine to a flat angle.
2) Lie down onto the bench, and position yourself so that bar is directly over your mid chest.
Now take a grip on the bar in line with your shoulders.
3)
Lift the bar off the rack, by turning your wrists back so as to take the strain onto your
arms.
4) Inhale, as you lower the bar down in line with your mid chest, not allowing the bar to
'bounce' off your mid chest. Allow your arms to come down into the sides of your body,
but do not purposely tuck your elbows in.
5) Exhale, and press the bar up, taking care not to lock out your elbows at the top of the
movement.
6) At the end of your set, turn your wrists forward and secure the bar.
Page
23
Dips
A compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads).
Synergists
Pectoralis Major (Sternal Fibres), Anterior
Deltoids, Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Lateral
Deltoids. Posterior Deltoids, Erectus Spinae,
Rectus Abdominis, Transversus Abdominis
The Action
1) Step into the Dipping platform, taking a grip on the bars in line with your shoulders.
2) If the handles can be turned in, this suits those clients with a narrower shoulder girdle.
Turning the handles out will suit clients with a broader shoulder girdle.
3) Take the strain onto your arms by keeping your arms extended, and allow your legs to
hang down below you (or keep the knees bent at a right-angle). Keep your body upright
throughout the movement.
4) Inhale, as you lower yourself down to a position where your arms are at right angles to the
ground.
5) Exhale, and straighten your arms, taking care not to lock out your elbows at the top of the
movement.
6) Leaning forward on this exercise can place additional emphasis on the lower chest
muscles, but can also hyperextend the front shoulders.
Page
24
Dips (Assisted)
A compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads).
Synergists
Pectoralis Major (Sternal Fibres), Anterior
Deltoids, Anconeus
Fixators
Forearm Flexors, Forearm Extensors, Lateral
Deltoids. Posterior Deltoids, Erectus Spinae,
Rectus Abdominis, Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Increasing the resistance on the weight stack will provide more assistance to help
you.
2) Take a grip on the bars in line with your shoulders. If the handles can be turned in, this
suits those clients with a narrower shoulder girdle. Turning the handles out will suit clients
with a broader shoulder girdle.
3) Take the strain onto your arms by keeping your arms extended, and place your feet /
knees on the machine's support platform. Keep your body upright throughout the
movement.
4) Inhale, as you lower yourself down to a position where your arms are at right angles to the
ground.
5) Exhale, and straighten your arms, taking care not to lock out your elbows at the top of the
movement.
6) Leaning forward on this exercise can place additional emphasis on the lower chest
muscles, but can also hyperextend the front shoulders.
Page
25
Dip/Press Machine
A compound exercise for the rear upper arms
Muscles Used
Agonist
The Rear Upper Arm Muscles (Triceps - Long,
Lateral And Medial Heads)
Synergists
Pectoralis Major (Sternal Fibres), Anterior
Deltoids, Anconeus
Fixators
Forearm Flexors, Lateral Deltoids, Posterior
Deltoids. Erectus Spinae, Rectus Abdominis,
Transversus Abdominis
The Action
1) Select a weight that allows you to perform your target workload in a safe and controlled
manner. Place your lower back against the support pad but not your shoulder blades.
2) Sit into the machine, and attach the seat belt across your upper thighs for additional
support (if available). Take a grip on the bars in line with your shoulders. If the handles can
be turned in, this suits those clients with a narrower shoulder girdle, turning the handles
out will suit clients with a broader shoulder girdle.
3) Lift yourself up out of the seat, take the strain onto your arms and press the handles
down. Now sit back into the seat. Inhale, as you allow your elbows to bend up to a
position where your arms are at right angles to the ground. Exhale, and press the handles
back down, taking care not to lock out your elbows at the bottom of the movement.
4) Leaning forward on this exercise can place additional emphasis on the lower chest
muscles, but can also hyperextend the front shoulders.
Page
26