Monday, June 13, 2016

#SelfieSaturday #MotivatedMonday and the Third NO BS Home Edition


Well as the executive of Jeremy's well being, I made an executive decision to shut down the workout for a few days. I know it sounds strange coming from me, but I woke up Saturday morning and my pinched nerve felt better. After a workout it felt ok, but I decided taking Sunday, Monday and Tuesday off (followed by my usual Wednesday off day) and then picking up again on Thursday was worth a shot to see if it would speed things along. As I type this on Sunday I am able to say that this was a lot easier to type on Sunday. Maybe by next week the pinched nerve will be history, who know's?

Selfie above is a shot of my back since that is what I was working on Saturday. It's also good to see how my right triceps is starting to wane from the pinched nerve too. Working on it before it gets REAL bad yanno? I also have included the last of the NO BS Home Gym workouts below.

Have a great week everybody!

Home Gym NO BS Workout Day Two (Core & Legs) BowFlex ...

Bench Press (BowFlex Standard)
130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting Position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so your elbows are pointing outward and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• Be sure your arms are directly "in line" with the cables (cables lying along the backs of your arms and center of the shoulders), palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward while simultaneously bending your arms so your forearms remain parallel to each other and the hands remain over the elbows through-out the movement. From the side view it would appear as if the forearms are in-line with the cables at all times.
• Stop when your upper arms are approximately straight out to the side (your elbows will be level with your shoulders or slightly below).
• Then, slowly press forward, moving hands toward the center. Return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep chest muscles tight during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning)
Key points:
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and approximately 90 degrees from the front of your torso at the top.
• Control the range of motion so your elbows travel only slightly behind your shoulders.
• Your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Bench Press (BowFlex Incline)
130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• You may also utilize the alternate incline bench press position by placing your feet on the forward leg of the Bowflex® Ultimate™ Home Gym and using your legs to slide the torso upward on the bench so that your head is near the lat tower. This will allow a greater incline of the arms without losing alignment of the cables.
• From this position, raise your arms 10-15 degrees (cables touching the tops of your arms/shoulders) above the regular bench press position (cables lying along the backs of your arms and center of the shoulders).
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight. If the cables are "above" the arms, too much elevation was introduced.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Then, slowly press forward/upward, moving hands toward the center. Then return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep your chest muscles tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).
Key points:
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders — if at all.
• For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Bench Press (BowFlex Decline)
130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the incline position, reach straight behind your body, grasp the handles with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.
• Make sure cables travel underneath your arms, not over your arms.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• From this position, lower your arms 10-15 degrees (cables touching the bottom of your arms/shoulders) below the regular bench press position (cables lying along the back of your arm and center of the shoulders).
• Be sure your arms are directly in-line with the cables, palms facing forward and wrists straight. If the cables are "below" the arms, the arms are too low.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below).
• Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).
Key points:
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top.
• Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.

Fly (BowFlex Standard)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Fly (BowFlex Incline)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the upper chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the straight upward from your shoulders.
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Fly (BowFlex Crossover)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Shoulder extension/adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.
Pulley position: Wide only.
Starting position:
• With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor.
• Extend the arms overhead and grasp the handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.
• Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.
Key points:
• Keep your chest lifted, even as your arms near your legs.

Fly (BowFlex Underhand Incline)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 8 reps


Muscles worked: This exercise emphasizes the upper chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated ion the flat bench position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor and straighten your arms to the straight out in front of you from your shoulders.
• Be sure that your arms are directly above the cables, palms facing upward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your arms downward and back towards the pulleys, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are parallel or slightly behind you (your elbows will be slightly behind you).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Biceps Curl (BowFlex Standard Seated)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).
Starting position:
• Sit on the bench facing away from the Power Rods®.
• Reach Back and grasp the handles with your palms facing forward.
• Sit upright or lean forward slightly with your upper arms by your sides (although not "smashed" against them). Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Motion:
• Curl handles forward, then upward, and then in toward shoulders while keeping your elbows at your sides and your upper arms completely still.
• Slowly lower to the starting position by performing the same arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

Triceps Extension (BowFlex French Press)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power Rods®. Bend the knees and place your feet flat on the floor.
• Reach behind and grasp the handles, palms facing each other (or angled upward).
• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

Triceps Extension (BowFlex Lying 45 Degree)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Narrow only.
Starting position:
• Lie on your back with your head toward the Power Rods®, knees bent and your feet flat on the floor.
• Reach overhead and grasp the handles, palms facing toward the ceiling.
• Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain.
• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.
Motion:
• Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.

Biceps Curl (BowFlex Lying)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).
Starting Position:
• Sit on the bench facing the Power Rods®, knees bent and feet flat on the platform.
• Grasp the handles, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench.
• Keep your chest up, abdominals tight and maintain a slight arch in your lower back.
Motion:
• Curl handles forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still.
• Slowly lower to the starting position by performing the same arcing motion.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

Biceps Curl (BowFlex Overhead Seated)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps


Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.
Pulley position: Lat tower
Starting position:
• Sit on the bench facing the Power Rods®.
• Reach up and grasp the handles with your palms facing forward.
• Sit upright or lean forward slightly with your elbows beside your ears (although not "smashed" against them). Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Motion:
• Curl handles downward, and then in toward the back of your neck while keeping your elbows beside your ears and your upper arms completely still.
• Slowly raise to the starting position by performing the same arcing motion.
Key points:
• Keep elbows beside your ears.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

Triceps Reverse Curl (BowFlex)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing away from the Power Rods®.
• Grasp the handles at shoulder width, with your palms facing up.
• Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper arms to your side and maintain.
• Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms by arcing downward and then inward toward your legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way up.
• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

Triceps Pushdown (BowFlex Indy Arm)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing the Power Rods®.
• Grasp the lat bar at shoulder width, with your palms down.
• Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper arms to your side and maintain.
• Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms by arcing downward and then inward toward your legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way up.
• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

Triceps Extension (BowFlex 45 Degree)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps



Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing away from the Power Rods®.
• Grasp the grips at shoulder width, with your palms down.
• Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper arms to your side and maintain.
• Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.