Train with me! #2 - Build triceps & shoulders

sofietness (45)in #dtube • 7 years ago (edited)

Hi Steemit friends!

Here is a snapshot of my upper body workout. In this video I perform 3 exercises:

1) Seated dumbbell shoulder Press

If you find that the standing military press puts some pressure on your low back, you can safely and effectively work your shoulders with the seated shoulder press. Besides, most people can lift heavier with this variation compared to standing position.

Main muscle worked: shoulders

What to do

Raise the dumbbells to shoulder height
Make sure that your wrists are facing forward
Raise the weights until your arms are fully extended then slowly lower the weights back down to your shoulders
Repeat for the desired repetitions

Tips

If you use heavy weights you can place the dumbbells on your thighs and use your legs to push the weight up into the starting position

2) Lying dumbbell triceps extension

Incorporating this movement to your workouts will increase strength in the triceps and firm up the back of your arms fast.

Main muscle worked: triceps

What to do

Lie on a bench while holding dumbbells directly above you with your arms facing in and elbows tucked in
Slowly bent your elbows and lower the weight until the dumbbells are near your eyes
As your elbow joints approach 90-degree angles, reverse direction and use the triceps to bring the weight back up to the starting position

Tips

Keep the elbows stable during the whole movement
Do not use heavy weights with this movement as you can injure your elbows

3) Torso elevated pushup

This variation makes the movement easier which is ideal for beginners. Besides, the elevated position of the hands removes shoulder strain and makes the movement more appropriate for lifters who suffer from a shoulder injury.

Main muscle worked: chest, triceps

What to do