Name: Playbook - Ashley Palmer Fitness - Upper Body (Triceps)
Uploaded: 2024-03-04T05:02:28.711Z
Duration: 45 min
Description: Upper Body (Triceps)

This one is a quicker strength workout but I promise you are going to be feeeling it! Make sure to always challenge yourself with the weight you are lifting. If you've been lifting the same weight for a while, it might be time to increase!

Enjoy babes!

Okay my friends, she's a brutal one today. Those arms will be on fire so be sure to take that 90 second break between rounds. You have 5 rounds and yes, there are two kinds of push ups in the circuits. Do your best!

FORM: Start by slightly bending forward with hips hinged back, knees straight over ankles. Keep the elbows tucked into your side. You'll start by curling up until the head of the DB almost hits your shoulder, then extend the DB down until your arm is straight contracting your tricep, then repeat

Curl to Tricep Kickback

- You can sit or stand for this movement. - Grab one DB and hold the inside head. - Bring your hand directly behind your head, your elbow should look like it's about 45deg out from your shoulder.
 - Lower the weight down and up all while keeping that elbow pointed up. Your opposing shoulder should be relaxed and back. 
MODIFICATION: You can eliminate single arm and grab both hands on the weight behind your head.

S.A. Tricep Extension (8 each side)

FORM: Start by putting your shins on the bench and take your hands down to the ground so you are in a declined position. Your hands should be at least shoulder width. As you drop take the elbows out to a 45deg angle, keeping the back flat and core engaged by bringing the belly button in towards the spine. 
MODIFICATION: Decrease the amount of reps from 15 to 8-10.

Decline Push Ups

FORM: Start by sitting on the bench. Put your hands right by your hips and step your feet out away from the bench bringing your body off the bench. Keeping your heels on the ground you can extend your legs all the way straight or a slight bend in the knee for a modified version. With fingers pointed forward drop take your elbow back and drop body down and back up.

Tricep Dips

FORM: Lying with your back on the bench bring the dumbbells straight out from your chest, slowly take the weights back and as they pass your head bend the elbows and bring weights down past your head then back up to start position.

Supine DB Pullovers

FORM: To do the pike push up you need to form an A position with your body by pushing your booty in the air. hands will be closer together with fingers pointed inward. As you descend your elbow should go straight out to the side and head toward the ground. 
MODIFICATION: Decrease the amount of reps from 15 to 8-10

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