Exercise Plan – Tricep Workout Fly Extensions

    Published: 06-16-2009
    Views: 22,414
    Personal Trainer Margie Weiss shows you how to do fly extensions to exercise your triceps.

    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!

    Margie Weiss: My name is Margie Weiss and this is a tricep video. Continuing on with different tricep exercise, this is a really good one. Especially, for women because it does address this minor tricep muscle which tends to hang when your arms are out and you are on evening gown and you want to want it to be tight. What we are going to do is basic fly but we are going to do a slight twist to it. Rather than flying just out and up with the elbows slightly bent, we are going to take the hands and we are going to turn the fingers towards the face. She is going to have her elbows just slightly bent to avoid injury to that joint and to make the work move up into the tricep, so that as she opens her arms out to the side with her shoulders low, her neck relaxed and her lower back pressing into the floor, she is going to then bring them up together and she is going out and enough back in. As she goes out she opens the chest and breathes in. As she reaches up, she presses the lower back into the floor and breathes out. So, you are going to lift the chest just slightly and then press the back into the floor. That way you are going to isolate the chest and the tricep and you are going to feel it in here. You are going to need slightly lighter weights than you would if you were doing a regular fly because these muscles are not quite as strong. What we are trying to build here is definition, not bulk. By lighter weight, more repetition you are going to build the definition. Now, if you are a guy and you want a big bulk up, obviously heavy weights is the way to go. But if you want to define those muscles and guys need to do that too, you want to take a slightly lighter weight and do more repetitions. Knowing that doing weights you are not necessarily going to build bulk especially for who are worried about that. Actually, lean muscle mass takes up less space than fat does. So, if you get some more lean muscle mass, you are actually going to have less volume. Your body is going to look a little better. Now, we can do a variety of this, if you happen to have a bosu ball. You can add some other muscles to it and obviously if you only have 24 hours in a day, trying to do more than one muscle at the same time is a good time because you get your workout done faster. So, what we can do on the bosu ball is just as Janice is going to do it on the floor. If I support my head and I put my hips out, I am doing some core by pressing my belly to my backbone and we are still doing the same exercise going out and coming up, but I just added a little bit more core work at it. Digging my heels into the ground, I am tucking my bellybutton into my backbone. So, the same exercise adds some variety, adds a little bit more and adds a variety of muscle groups as well. I still breathe in here, just like she does and I breathe out here, trying to keep my shoulders away from my ears. I don t want your shoulders wrapped around your ears when you are trying to do exercises. In order to come out of this safely, arms are going to come up. I am going to lower my hips down, we are going to bend a knee and just rock it on up to a sitting position. By adding the arm position, turning outwards, we are really going to isolate the tricep and we are going to get a little extra twinge on that flabby muscle that we want to work. So, trying to do a variety of exercises on triceps really does effectively work all three parts.