Bikini Body Bootcamp Day 11
Posted by Brette Borow on April 29, 2011 at 1:26 AM
Today's workout is all about your triceps. Whether you're in your bikini or just sporting a tank top -- toned arms sexy!
1. Hanging Dips: Not only a great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours does not you may also do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground, lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders. Tip: slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).
2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.
3. Skull crusher: Lie on a bench with a small barbell hold it up straight and slowly bend the arms lowering the bar towards your forehead.
4. Close Grip push-ups: This one you can do anywhere. This is also good for Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start.
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