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Exercise Database Exercise videos and information for all major movements and bodyparts.

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Old 05-06-2011, 06:48 PM   #11
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Default Skullcrushers

Skullcrushers

Muscle Group: Triceps
Secondary Muscle Groups: None
Exercise: Isolation Exercise
Movement: EZ Bar
Mechanics: Push

How to perform Skullcrushers.

Quote:
Lying triceps extensions, also known as skull crushers and French extensions are a strength exercise used in many different forms of weight lifting. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from the elbow all the way to the latissimus dorsi. Due to its full use of the Triceps muscle group, the lying triceps extensions are used by many as part of their training regimen.

1. Lie on a flat bench with feet on the ground and head hanging just off the top of the bench, so that the edge of the bench rests in the pit between neck and head.
2. Take the barbell with an overhand grip (palms away from body) and hold it out above the head so that the arms are supporting the weight. Do not hold the arms straight over the face at 12 o'clock, but rather at an angle more like 10 o'clock, with feet at 3 o'clock. All of the weight should be on the triceps.
3. Now bend the arms at the elbow, bringing the bar down close to the top of the forehead.
4. Keep the elbows in the same position, do not let them sway outward.
5. Press back up to starting 10 o’clock position.

Try to avoid moving your elbows too much; try to keep them the same width apart during the whole movement.
Skullcrushers Videos:


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Last edited by BendtheBar; 05-06-2011 at 07:54 PM.
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Old 05-06-2011, 06:53 PM   #12
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Default Smith Machine Closegrip Bench Press

Smith Machine Closegrip Bench Press

Muscle Group: Triceps
Secondary Muscle Groups: Chest, Shoulders
Exercise: Compound Exercise
Movement: Smith Machine
Mechanics: Push

How to perform Smith Machine Closegrip Bench Press.

Quote:
1. Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, lock the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.

Variations: This exercise can also be performed with a barbell or e-z bar using the inner handle as well as dumbbells in which case the palms of the hands will be facing each other.
Smith Machine Closegrip Bench Press Videos:


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Last edited by BendtheBar; 05-06-2011 at 07:54 PM.
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Old 05-06-2011, 07:00 PM   #13
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Default Tate Press

Tate Press

Muscle Group: Triceps
Secondary Muscle Groups: Shoulders, Chest
Exercise: Compound Exercise
Movement: Dumbbells
Mechanics: Push

How to perform Tate Press.

Quote:
1. Step 1: Lie on a flat bench with a dumbbell in each hand.
2. Step 2: Clean the dumbbells to your shoulders and raise them straight overhead so that the dumbbells are parallel with the floor and your palms are facing forward. One side of each dumbbell should touch each other. This is your starting position.
3. Step 3: Inhale as you lower the dumbbells straight down to your chest, with the plate of each dumbbell right above your chest. Your upper arms should not move and your elbows should end up pointing straight outward with your palms facing forward and your thumbs on bottom.
4. Step 4: Exhale as you slowly reverse the motion back to the starting position.
5. Step 5: Repeat for a complete set.
Tate Press Videos:



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Last edited by BendtheBar; 05-08-2011 at 11:23 AM.
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Old 05-06-2011, 07:04 PM   #14
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Default Tricep Dips

Tricep Dips

Muscle Group: Triceps
Secondary Muscle Groups: Chest, Shoulders
Exercise: Compound Exercise
Movement: Bodyweight
Mechanics: Push

How to perform Tricep Dips.

Quote:
The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

To perform a dip, the exerciser hangs from a dip bar or from a set of rings with his arms straight and shoulders over his hands, then lowers his body until his arms are bent to a 90 degree angle, and then lifts his body up, returning to the starting position. Short people are able to cope better with a narrower grip, but not with a wider one. Tall people have greater ease in this exercise overall as their reach to body size ratio is greater.

Due to natural flexibility in the shoulder joints, it is important to try to "lock" them as much as possible during this exercise. Otherwise the supporting rotator cuffs may become strained.

Usually dips are done on a dip bar, with the exerciser's hands supporting his entire body weight. For added resistance, weights can be added by use of a dip belt, weighted vest, or by wearing a bookbag with weights in it. A dumbbell may also be held between the knees or ankles. For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate his body by use of a counterweight. One may also use resistance bands hooked under his feet to help if he lacks the strength to properly perform a dip. In the absence of this equipment, a lighter variation of the dip can be performed called the "Bench Dip", which is performed using two benches.

The hands are placed on one bench directly underneath the shoulders. The legs are straightened and positioned horizontally; the feet rest on another bench in front of the exerciser. This variation trains the upper body muscles in a similar though not exact manner as the normal dip, whilst reducing the total weight lifted by a significant amount. This exercise can be done also off of the edge of a sofa, a kitchen counter, or any surface that supports the lifter.
Tricep Dips Videos:


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Last edited by BendtheBar; 05-06-2011 at 07:55 PM.
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