WOMEN’S FITNESS

fitness fundas

PUMP It UP Triceps A step-by-step guide to maximize your workout.

tricepS rope caBle puSH Down execution: Stand with an upright posture closer to the cable, lean your upper body slightly forward and grab the rope . this becomes your starting position. exhale and push the rope down extending in your elbows and contracting the triceps muscles. inhale and return back to starting position. perform 3 sets and 20 reps.

BotH arM overHeaD tricepS extenSion execution: grab the dumbbells between your palms and extend both the arms overhead. this becomes your starting position. inhale and drop the dumbbells backward behind the neck , see to it the elbows stay closer to the ears. exhale and push the dumbbells upwards extending in elbows and contracting the triceps muscles. perform 3 sets and 20 reps.

DuMBBell tricepS KicK BacK execution: grab the dumbbells and drop your body almost flat parallel to the floor and dumbbells hanging with elbows making right angle. this becomes your starting position. exhale and push the dumbbells backward extending in elbows and contracting the triceps muscle. inhale and return back to starting position. perform 3 sets and 20 reps.

35 fitlife cloSe grip puSH up or DiaMonD puSH upS execution: go down on the floor into a push up position with palms closer to each other , elbows locked tight and body stretched out flat parallel to the floor. this becomes your starting position. inhale and drop your body down such that the chest touching almost to the floor and elbows moving slightly outwards. exhale and push the body up back to the starting position extending in your elbows and contracting the triceps muscles. perform 3 sets & 20 reps.

SKull cruSH execution: lie down on a flat bench and grab an eZ barbell. Balance the barbell straight over fore head with locked elbows. this becomes your starting position. inhale and drop the barbell closer to your fore head such that elbows making right angle. exhale and push the barbell up extending in your elbows back to the starting position. perform 3 sets & 20 reps.

Location Courtesy: Gold’s Gym, Bandra, Mumbai. Training Text: Mr. Sagar Pednekar Sr. Pan India Technical Head Gold’s Gym India Fitness expert, Gold’s Gym. Model: Priyannkka Sharma Photographer: Nilendra Singh

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