Gym Weight Circuit – The Tricep Extension Machine

    Published: 06-16-2009
    Views: 25,648
    Personal trainer, Margie Weiss demonstrates how to do the tricep extension machine portion of a gym weight circuit.

    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!

    I am Margie Weiss. This is a triceps extension machine. This machine is paired with the bicep machine. Biceps, in the front of the arm, youre going to be pulling upwards; triceps, in the back of the arm -- not quite a strong, were going to be pressing downwards. So what we are going to do here elbows are shoulder width apart, belly is in nice and tight to the backbone and as she extends, me as the spotter, I'm going to slowly press down with her on the first one just to make sure it is safe, then I can let go, so that she can get the full range of the motion. She catches it slightly shy of completely extended and on the return she wants to come up slow, so as to not hit ourselves on the face. So, if I want as the spotter, I can always put my hand to control where the end of her motion is.

    On the triceps extension you want your elbows right at the axis of the machine, where it is rotating from. That way you know you are getting the most efficient and effective and yet safe workout. After you have done about eight to ten and its tough, numbers eight, nine and ten then you know that you are at the right weight. You may want to up it for the next one, so you can get a little bit harder work out. As she finishes this workout, its going to finish at the top. So, I am going to grab on to assist that final return, triceps machines in the circuit.