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Weight Training Exercises- Triceps Kickbacks
The other day before class started, one of the members came up to me and asked if we could do some exercises for the “underarm jiggle”. Yes, a requested body part! Of course we can work on that under arm jiggle with various weight training exercises for the triceps. So I decided to do the Triceps Kickbacks. So pick up a dumbbell and join me!
Pick a weight that you can perform 8-12 repetitions. By the time you get to that last rep you are struggling with it.
- Bend over and place 1 hand on a bench.
- Hold the dumbbell in the other hand (right).
- Palm faces the inside of your body.
- Lift the right elbow up and back to 90 degrees and keep the elbow tucked into your body.
- Keep the shoulder stationary, extend the right arm from the elbow and squeeze the triceps.
- Release, and bend the elbow, bringing the hand and dumbbell back to a starting position.
- Repeat.
- Switch arms.
- 1-3 sets.
When the class was doing this exercise, I recommended that they could use a can of soup at home. While they were waiting for something in the microwave to finish, lean into the counter, and do a quick set of triceps kickbacks for each arm.
The triceps kickbacks is just one of many weight training exercises you can do to tighten up those arms. These can be done anywhere. Work a set into your workout routine or while making yourself something healthy to eat in the microwave!
Doing weight training exercises using multiple body parts at the same time is an efficient way train! For instance, yesterday we worked out biceps, abdominals and the butt all at the same time. It is really quite challenging to keep your balance and fun!
We laid prone across the ball with legs extended behind you and the feet on the floor. When you are laying on the ball this way, it is important to pull the belly button to your spine and keep it there. If you relax the abs, there is a tendency to feel nauseous.
Rest your elbows on the front of the ball and hold a dumbbell in each hand. Do your bicep curls, maybe 12-15 repetitions. Once you have your balance and have mastered a set of bicep curls, lift one foot off the floor as you simultaneously do another set of bicep curls. Half way through your set of curls, switch feet off the floor and continue with the curls. It’s alot of activity going on with your body and a great example of multi-tasking.
Multi-tasking with your weight training exercises is good way to work several body parts at once!
Weight Training Exercises
I was recently reading a magazine that had really good weight training exercises in it. One of those exercises I found very interesting and wanted to share it with you. It involves the chest using a barbell.
Let’s establish a baseline for these chest exercises. Flat Bench Press targets the whole chest. Incline Bench Press targets the upper chest muscles. Decline Bench Press targets the lower portion of your chest muscles.
Research is showing that if you perform a flat bench press, with a Reverse Grip or underhand grip, it engages the upper pectoral muscles 30% more, than an incline bench press. This same research also showed that the targeted chest muscles were only engaging 5% more of the pecs, than a flat bench press. It makes sense, because the more muscle fibers that are recruited to perform an exercise, the better the exercise.
I haven’t tried this exercise myself, but I will. So I’m not sure if you will have to drop a little weight. I hope you can add this to your list of weight training exercises!