Now it is time to work the back of the arms. The triceps muscle. Why is it called the triceps very simple. There are three areas of the triceps. But when most people want to improve this area of their body they come up to me and say Rafael how do I get rid of this? Well I am going to help you to tighten up this muscle. We are going to end up lying flat on the bench but I always like to start you where we begin. Very important so start seated on the edge of the bench, the dumbbells are on your thighs then you will lay back flat.
The dumbbells immediately come straight up, shoulder right in line with the shoulders. Palms are facing each other, now all you do is lower at the elbows. That is all you do, lower at the elbows and feel the contraction in the triceps. Exhale up, inhale down, what I want you to avoid is this. I want you to avoid walking motions. So when you come down, lower I do not want you to swing the dumbbells. Remember the analogy I gave you with the dumbbell biceps curls your elbows act as a hinge on a door, same exact thing with this exercise. Lower at the elbows just like a hinge on a door. Come down, and you are coming down so the dumbbells are right in line with the sides of your head. Right here.
Another thing, when you are performing this exercise just make believe that I am right there training you and I got my arm here. That is going to help you to prevent that rocking motion that I talked about. It is a very important that the arms remain stationary. Very good Cathy, good job. Now let us begin the repetitions. Cathy and you will be performing a full ten repetitions. Ready begin.
You are lowering, pushing up, that is two. Remember your exhaling as you push up, inhaling as you come down that is four good reps. I do not want your elbows to flare out when you do this, make sure it is nice and tight to the body. Good, excellent keep your good form elbows tight, feel that contraction, get all ten, good job. And when you are done just rise back up on the bench just where you started. Wait about 45 seconds get right into that second set perform another full ten repetitions. You are doing great let us go on to the next exercise.
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