Inside Fitness

Inside Fitness

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legalsa2insidefitnesslogoinsidefitnesslogobeautybulletin_logoT5E231T5J571T5K159T5K212T5K359T5K358T5K425T5K429backrxlead2growthhormonesleadJen_stretching_outside_op_608x406gsplead1MealLLLrunbbsleepAspartameBetter BoozingbodyfatproteinDe-stressfranksepeIFMSA-Logo---08-05-2012-02---CMYKRGB---IFMSA-Logo---08-05-2012-02ifmlogoleanphystightandtonedBetter Boozing 1Tricksmealimgmainmealimgpiemealplan1table1r3nn0xosupplementsinsidefitnesslogoSAinsidefitnesslogoSAlegalsarecessionWorkout5FoodsDavid-Kimmerale1David-Kimmerale-BeforeDavid-KimmeraleDavid-KimmeraleDavidKimmerale-beforeCardioCarbCardioCarbpiccotractionRatiosmuscletechmuscletechbanner2Inside Fitness Magazine Subscription - 12 Issues (24 months)insidefitnesslogoSAlegalsa1David Kimmerle2FinalyogaNorthA_headerContractions Ratios_5L9T4715_adjustedMaximising Post WorkoutTestosterone 1The Inner Workings 1The Inner Workings 3Inside-FitnessLFGE_Banner_610x250LFGE_Banner_720X450LFGE_Banner_720X450The Weight-Loss Meal Plan123ifm.thumbnailifmlogosaSTART: Assume a typical push-up position on a BOSU ball. To isolate the triceps, keep a very narrow distance between your hands. Keep your back straight and stable, with your feet together.
EXECUTION: Bend your arms and slowly lower your body. At the bottom, press using your triceps and raise your body back to the starting position.
Tip: 
The BOSU ball adds the challenge of keeping yourself balanced, says Parker, helping you to incorporate a greater number of muscle fibres.1 - OVERHEAD DUMMBELL EXTENSION3 - BODY-WEIGHT TRICEPS DIP4 - CABLE UNDERHAND TRICEPS EXTENSION5 - TRICEPS PRESSDOWNSTART: Attach a short straight bar to the high pulley of a cable apparatus. Stand facing away and about two feet from it. Hold the handle behind your head with an overhand grip. Bend forward slightly at the waist, about 20 degrees, using a slightly split stance.
EXECUTION: Keeping your body still, press the grip with your hands over your head; your elbows will flare out a little bit to the side. When your arms are just about in the lockout position, stop the motion and hold for half a second. In a controlled manner, return the bar through the same range of motion back to the start.
 Tip: 
“You can stimulate your muscle fibres even more if you hold the cable still at the top position and then lower it slowly during the eccentric phase,” recommends Parker.START: Grasp a dumbbell with a neutral grip and bend over at the waist about 60 degrees. Use a wide split stance and rest your non-working hand on your knee. Keep your head up and back straight.
EXECUTION: “Kick” the dumbbell backward behind you until your arm is just about fully extended. Keep all other parts of your body motionless. At the top of the motion your arm and your back should be parallel. 
Tip: 
“Check your ego at the door on this one,” warns Parker. “Using a weight that requires you to cheat is useless if you’re attempting to isolate your triceps. Rather, use a suitable weight that allows you to perform 15 reps and feel the intense burn.”