Hey, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to do a workout to tone
up the back of the arms; the tricep.
Let's do it!
So our first exercise is called a skull crusher.
You're going to need a bench and a dumbbell.
You're going to lay all the way back.
You can use two dumbbells as well, or even a barbell.
This one, you're holding it right above your head, and I'm bending at my elbow, and extending.
Squeezing the tricep at the top.
You see how only my forearm is moving?
That's called perfect form.
So we're going to get 10 here.
None of this.
Don’t swing back like this, okay?
Extend.
Hinge on the door.
Five more.
Five, four, three.
Two more.
Squeeze all the way up.
Last one.
And one.
So this allows us to go right into a narrow press right here.
So we're going to do 10 of these.
Elbows brush the ribs, and then you're flexing the triceps at the top.
Here we go.
We're going to do 12 of these.
11, 10.
Flex at the top.
Nine, eight, seven, six, five.
Press through.
Four.
All the way up.
Three.
Two more.
Two.
One more.
Last one.
Squeeze.
One.
Awesome.
Now we're going to focus on arm only.
So now you're going to take it a little bit lower and you're going to press to the center
of your body.
So come down, 10 on here.
Nine.
Then we'll switch arms.
Eight.
Seven.
Focus on the tricep.
Six.
Flex it at the top.
Five, four, three.
Two more.
Two.
Last one.
Good.
You've got to lift weights to sculpt them.
Other side, coming down, brushing the ribs, and press to the midline of the body.
Nine.
Flex hard.
Eight.
Press all the way up.
Seven, six, five, four, three.
Awesome.
Two more.
Two.
Make it count.
Push.
One.
Great job.
So if you have a little bit lighter weight and you can continue to 15, go ahead and do
that.
You want to feel failure in that muscle group.
Okay, so our very last exercise is right off the edge of the bench, or you can use a countertop,
you're couch, a chair; right off the side here.
You want to position your hands so they're on the outer parts, rather than facing forward.
Right here, okay?
So this is going to target the back of the arm.
Okay?
Narrow push.
Ready?
Here we go.
10.
All the way up.
Flex hard.
Nine.
Keep that body straight.
Eight, seven, six, five, four, three.
Last one.
Great job.
So that was one round of four, great exercises for the back of your arm.
Complete that, maybe, two, or three more rounds and I'm telling you, you're going to sculpt
those triceps.
You're going to love them, you're going to love how you feel and look in tank tops, and
they're going to be sore tomorrow.
So you know you did something awesome.
Leave us a thumbs up, comment below, show us some new tricep pictures.
We love to see the inspiration that you guys are out there spreading.
Thanks for joining me.
I'm trainer Amy Jo, we'll see you next time.