Bodyweight exercises for triceps
Triceps Extension
Safety tip Choose a stable, sturdy table, or chair.
Execution
1. Place your hands on the corner of a table or seat of a chair and back into proper position.
2. Keeping your body in a straight line with straight legs, straight arms, weight on the toes, and the abdominals and glutes braced, lower your body by bending the elbows.
3. Raise the body by using the triceps to extend the elbows.
Muscles Involved
Primary: Triceps brachii Secondary: Rectus abdominis, gluteus maximus
Exercise Notes
The triceps extension is one of the rare exercises that truly targets the triceps musculature.
This is because the body revolves around the elbow joint with nearly pure elbow extension. Get into a strong position by planting firmly into the ground and squeezing the abdominals and glutes to maintain a solid straight line from head to toe. Do not lose this position during the exercise. Losing this position by sagging at the hips is not only unathletic but is also potentially harmful to the low back. Don’t allow the shoulder joint to move much and try to keep most of the movement around the elbows. Use the triceps musculature to raise and lower the body. You can modulate the difficulty of this exercise by adjusting the chair or table height. To make the exercise easier, use a taller chair or table. Conversely, to make the exercise more difficult, use a shorter chair or table.
Narrow Triceps Push-Up
Execution
1. Lie face down with the hands positioned shoulder-width apart and the elbows tucked into the body. 2. With the feet together and the core stable, press the body up.
3. Lower the body until the chest touches the floor.
Muscles Involved Primary: Triceps brachii, pectoralis major, anterior deltoid Secondary: Upper and lower trapezius, serratus anterior, rectus abdominis, gluteus maximus
Exercise Notes
The push-up performed with a narrow base is a classic exercise that targets the triceps and pectorals. No doubt it’s extremely effective; however, most people perform this movement incorrectly by sagging at the hips, looking up and overextending the neck, stopping short and failing to use a full range of motion, or failing to center their elbows over the wrists. Keep a strong core by flexing the abdominals and glutes. Keep the body in a straight line throughout the exercise and do not allow the hips to sag. Lower your body until the chest hits the floor. Look down during the set and make sure the elbows are in line with the wrists. Keeping your body locked into a powerful position ensures that you receive a good core workout in addition to an effective upper-body workout.
Bodyweight exercise for biceps
Short-Lever Inverted Curl
Safety tip Choose a sturdy table or chair. Perform the exercise over a soft surface such as carpeting.
Execution
1. Lying on your back, set up under a sturdy table or tall chair with your hands grasping the outer edges, palms facing each other.
2. With your torso and legs in a straight line, neck in neutral position, knees bent at 90 degrees, weight on the heels, and the abdominals and glutes braced, raise your body by bending the elbows. (When the neck is in neutral position, the head and neck remain in their natural positions and are not tilted up or back.)
3. Lower to starting position under control, moving mostly at the elbows and not the shoulders.
Muscles Involved
Primary: Biceps brachii Secondary: Brachialis, rectus abdominis, gluteus maximus
Exercise Notes The short-lever inverted curl is one of the only pure biceps exercises. Most of the other biceps movements heavily involve the muscles of the back. Make sure you squeeze the core muscles including the glutes in order to keep your torso and legs in a straight line. This maintains core stability while moving the body around the elbow joint to target the biceps muscles. This exercise can be adjusted to accommodate various levels of strength by using a taller table or chair to make the exercise easier, or a shorter table or chair to make the exercise more challenging. Depending on the type of chair or table, you might not be able to use a full range of motion if your head comes into contact with the bottom of the furniture. In this case, simply perform an isohold by holding the top position for a certain amount of time or perform a shorter-range pumping motion. Alternatively, grip both ends of a towel wedged into the top of a door. Use a neutral grip, which works the brachialis and brachioradialis a bit more than the biceps.
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