If you forgot to get up this morning or just don't have time after to work to get a full workout in, the may we suggest you focus on those triceps? Triceps can be hard to maintain, and they can be even harder to tone up...so don't be sad that you can't get everything done...just get those arms moving!
The exercises included in this post should be performed at 3 sets for roughly 12-15 reps.
Lying Triceps Extensions
Lying triceps extensions start with you lying flat on the bench with your arms straight up above you, perpendicular to your body. Perform the exercise with dumbbells. Start by lowering the weight to your forehead then return it back to the top position at a faster speed.
Narrow-Grip Bench Press
The second half of this triceps superset is the narrow-grip bench press. If you're using a triceps bar then you'll automatically have a narrow grip already, but if not then be sure your grip is about shoulder width or a touch narrower. Going any narrower than that places too much strain on the wrists at the bottom of the movement, so if you find your wrists getting sore widen your grip slightly.
Since you're already lying on the bench in the proper position, lower the weights to your chest while keeping your elbows tucked close to your body, then raise the weight directly up by extending your arms. Do not let your elbows drift out to the sides as this involves the pectoral muscles of the chest more than you want it to - keep the tension on your triceps as the weight moves up and down.
Because you're supersetting this press with the extensions the weight won't be as heavy as you could do otherwise, so you can compensate by either doing a few more reps per set or slowing each rep down, especially on the eccentric (lowering) portion of each rep.
Overhead Triceps Extensions
Sit up on your bench with your feet flat on the floor and a neutral or slightly-arched lower back. Using two hands, suspend a dumbbell overhead so that it rests perpendicular to the floor - your thumbs and forefingers should be wrapped around the handle while your palms and other fingers are pressed against the underside of the top bell to support the weight. Keeping your elbows facing forward and tucked close to the sides of your head, bend your elbows and slowly lower the weight as far down as you can behind your head, then return the weight back up to directly overhead. Your upper arms should not move during the exercise but instead stay upright and close to your head.
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