So grab a barbell and some dumbbells and starts get started!
Dips: straight leg & bent leg
Lying tricep extension
3 sets per exercise
8-12 reps per set
Our first exercise is the straight leg dip. You want to start off with your palms on the bench and your legs straight out in front of you, with your weight on your heels. You'll lower yourself gently so that your legs are parallel to the ground, while making sure your elbows do not go outwards. A slightly easier version of the straight leg dips are bent leg dips. Here you have your feet scooted toward you and your knees are bent. As you lower yourself so that your elbows are at a 90 degree angle, it's important to keep your hips down as you push yourself back up and avoid pushing your hips upward in order to get the most effective workout.
Our second tricep exercise is skull crushers. I will be using a 20 lb barbell. Otherwise, you can use 10 lb dumbbells. Bring the bar directly over your head, bend your elbows slowly, letting the bar come slightly over your forehead. Again, you want to keep your elbows parallel to each other and not pointed out for the most effective workout. It's important to remember to always maintain good form while you're doing any kind of weight lifting. If you feel like you're about to sacrifice form, then stop, take a rest, and go again. If you start being too wobbly or start curving your back too much, you are sacrificing form. This is why I say to try to do between 8 to 12 reps. If you are exerting so much energy and losing your stability to move the weight 5 or 6 times let's say, then you probably need to try a lighter weight. Remember it is never ok to lose form.
Our third and last exercise is the lying dumbbell tricep extension, which is actually a new exercise I've been doing, and even with 5 lb weights, I can really feel the burn with this one. So I've been loving it and I can tell you that it is highly effective if you haven't tried it already. You'll start off in the same position as skullcrushers but you'll be working one arm at a time. Your working arm will go straight up in front of you as your resting arm supports the inside of your elbow. Slowly bring the weight over and down to your opposite side and then bring the weight back up as you straighten your arm in a controlled motion. Try to keep your elbow still and not let it lean too much to the left or right as you work through the motion slowly. It's important to focus on really squeezing the tricep muscle as you straighten your arm in this one.
And that's it! Don't be scared to push yourself a little bit harder each time with more reps or heavier weights. It's the only way we make progress in our training. I'm so glad you stopped by today. Let me know what comments and suggestions you have below. Don't forget to follow me on Instagram!