Exercise Plan – Additional Tricep Workout Using Weights

    Published: 06-16-2009
    Views: 12,200
    Personal Trainer Margie Weiss shows you more tricep exercises you can do using weights.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    My name is Margie Weiss and this is the tricep video. Continuing on with tricep exercises, there is a lot of variety you can do for this one little muscle. This exercise is just an extension to the ceiling. What we have got here is her elbows right in next to her side. Her thumbs are going to be the same side as her fingers. Her wrists are going to be still, not sagging, so that the knuckles are to the ceiling. And all she is going to do here is extend her arms to the top, as they come back down, the bar comes just below the chest and the elbows actively squeeze inwards towards the hip. So, you are pulling in and you are using your chest and your triceps to squeeze the elbows toward your body as you come down. You don t want them out to the side like a flapping goose. So, it s up and as you come down you press inwards. Very smooth, very controlled as always because that s safety issue. As you extend your arms are almost completely extended, not quite but as you get to the bottom actively squeeze inwards because you are going to engage the minor tricep at the same time as the main one. Now, you can do these same things in 2x2, so like 2 counts down, 2 counts up. You can slow it down even more. 4, 3, 2 squeeze and then breathe out. 3, 2, 1. By doing it slower you are going to fire those muscle fibers for a longer period of time. Therefore it works them a little bit harder. You will find at the end of a tricep workout that you are triceps are shaking because they are a smaller muscle. They are smaller than the bicep but you need to work them in order to have balance between the bicep and the triceps. So, when she comes down to the base, in order to get up safely, she is just going to bend her knee and walk herself up to a sitting position. That would be the tricep extension just down and up.