July's exercise of the month features exercises for the triceps.  The triceps are those muscles on the back of the arms, and they contribute to arm strength.  To perform exercises for the triceps, choose an exercise and do 1-3 sets of 8-12 repetitions, 1-2 times per week.

 

Tricep Rope Pushdown

Exercise Description:
Tricep Rope Pushdown

Instructions:
1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
2) Start position: Grasp rope with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.

 

 

 

Modifications:

Overhead Triceps Extension

Exercise Description:
Close-grip Pushups

Instructions:
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Exercise Description:
Overhead tricep extension

Instructions:
1) Sit on ball with feet shoulder width apart in upright position.
2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.