Equinox: 74th St

Cable One Arm Tricep Extension Guide

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip.

You should be standing directly in front of the weight stack.

Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.

As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move.

Your upper arms should remain stationary at all times.
Squeeze the triceps and hold for a second in this contracted position.

Slowly return the handle to the starting position.

Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

Variations: You can use exercise bands to perform this exercise.

Bench Press

Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back.

Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together.

Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.

However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.

Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.

Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bottoms Up Guide

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.

To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground.

Rotate and elevate your pelvis to raise your glutes from the floor.

After a brief pause, return to the starting position.

Band Skull Crushers

Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.

Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.

Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Lie flat on the floor with your lower back pressed to the ground.

For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

Go back to the initial position as you breathe in.

Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Notes: While you cannot add resistance to this exercise you can concentrate on perfect ex*****on and slow speed.

On a flat bench lie face down with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.

Start the movement by lifting the left leg higher than the right leg.

Then lower the left leg as you lift the right leg.

Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Variations: As you get more advanced you can use ankle weights.

Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.

Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.

Sit on the floor with your legs comfortably in front of you. Your chest should be up and your back straight. Put your hands on the back of your head and interlace your fingers. This will be your starting position

Have your partner stand behind you and put his/her hands on the inside of your elbows. Allow them to pull back on your elbows until you feel a stretch in your chest and front delts. Hold for 10 seconds.

After 10 seconds, try to bring your elbows in against your partner's resistance. Hold that contraction for 6 seconds.

Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you for 30 seconds. (If you want, try contracting your upper back for greater ROM gains.)

1.Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.

2.Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.

3.Slowly lower your forearms back to the ground by allowing the elbows to flex.

4.Repeat.