Tricep dips

Wirral personal trainer performs dips

1.      Begin the exercise by pushing your body upwards, to a point where your arms are nearly locked.

2.      Once you have the starting position, lower yourself down whilst keeping your torso upright and your elbows close to your body.

3.      Make sure at the bottom of the contraction there is a ninety degree angle between your forearm and upper arm.

Body up

Wirral man performs body ups

1.      Begin the exercise by starting in the plank position.  Remembering to keep your forearms shoulder width apart, this will be your starting position for the exercise.

2.      Push your palms into the ground, and remember to extend through your elbows to raise your body from the ground.

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

Seated triceps press

Wirral man completes dips

  1. Begin by sitting down on a bench that has back support, and grip a dumbbell with both hands, holding it over your head at arms length.
  2. Remember to keep your arms close to your head as you perform the exercise. As you begin to lower the dumbbell do so in a circular motion behind your head.  Your forearms should touch your triceps if you are performing the exercise correctly.
  3. Return to your starting position by using your triceps to push the dumbbell back upwards.

Bench dips

Bench dips by personal trainer

1. Begin by placing a bench behind your back.

2.  Hold onto the edge of the bench with your hands fully extended whilst remembering to keep them at shoulder width.  Your legs should be pushed forwards to begin the exercise.

3. Gradually lower your body by bending your elbows until you have lowered yourself to a point where you have a slight angle between your upper arm and forearm.

4.Using your triceps to bring your body back up to your starting position.

Bar skull crusher

PT performs skullcrusher

  1. Begin with a closed grip whilst lifting the bar, as you hold it with your elbows.  Remember to keep your arms perpendicular to the floor.
  2. Once you have your starting position, keeping your upper arms still lower your bar, by flexing the elbows. Once your bar is directly above your forehead remember to pause.
  3. Then lift the bar back to your starting position.