The Body Sculpting Bible for Women (93 page)

Once the elbow reaches the point of full extension, contract the triceps as hard as possible. Make sure to avoid hyperextension of the elbow.

Slowly lower the dumbbell back to the 90-degree angle.

FAQ:

I’m not sure if I’m getting the dumbbell up high enough for a full range of motion
.

ANSWER:

There’s nothing wrong with looking in the mirror every so often to check if your form and technique are good. If you see that you aren’t bringing the dumbbell up high enough, maybe you need to go lighter with the weights. Make sure to avoid momentum.

Fixed Bar Bodyweight Triceps Extension

This is a very advanced exercise that should only be performed by people with strength and gym experience.

PROPER ALIGNMENT

Fix a horizontal bar in front of you at waist height. Do this by using the bar of a Smith machine or a regular Olympic bar placed at the end of a squat rack with adjustable pins.

Grasp the bar at shoulder width with an overhand (pronated) grip. Your arms should extend forward at an angle of 50 degrees from the head to the arms.

Keep the rest of the torso straight but slanted forward so your arms are holding your weight and your legs are behind you like a modified push-up position.

Keep your arms stationary and your elbows in.

TECHNIQUE AND FORM

Inhale, bend at the elbows, and lower your body until your forehead lightly touches the bar.

Use your triceps to press against the bar, and then exhale while bringing you torso back to the starting position.

Chapter 11

Biceps