[music intro]
Hey guys, Jeff Cavaliere , ATHLEAN-X.com This week we're gonna do something different.
We're gonna try some exercise that you probably used to all the unique exercises that come
out on ATHLEAN-X.
This will gonna be an old standby, but I think it is one of the most abused exercises in
the gym.
I just see people doing wrong so often, so it's a skull crusher or a nose breaker or
whatever you wanna call it, uh..
Line tracks of extension, but there's a real specific way to do it so I think 90% of the
time people are doing it incorrectly.
So, I'm gonna just show you how to do it right and get the most out of it.
Basically you're gonna come down on a bench, so you can use an easy crowbar, or you can
use a straight bar or dumbbells, but when you come for the top, people will finish the
exercise in this position, and the problem with that is that you're taking a lot of stress
of the triceps here, because there is no, you know there is no work being done by the
triceps here to hold it, as matter of fact it's actually the biceps that are working
to hold this thing up and the shoulders from falling down forward.
So, we know that if the bicep is contracting, then the triceps has to be relaxed, it's just
physiology, so we know that that's not a good position.
So, if you wanna get the most out of this you gotta have your arms angled at the top
of the exercise released slightly backwards.
IF this would be completely vertical you gotta be at least back here to get some more out
of it.
So we start the exercise back here with work on the triceps, come down and then extend
up from there.
Ok?
Down, and then extend up from here.
Always have that backwards angle so is there's always work being done by that triceps.
Ok?
Now, if you want you can pat more vertical position here but you're gonna have to make
a different version of the exercise, which is actually pretty unique and cool, it's a
combination of the close grip bench press and the triceps extension.
So, now what we've got is, arms are straight over head, as we drop down, we let the dumbbells
sort of tilt down to our chest and then push it straight back up again.
From here ... so you're getting that triceps bend and you're also getting that bottom position
here close to your bench and then straight up again.
So there, it's ok if you're being straight up, a little bit backwards is still ok, but
a lot of work being done on the triceps.
Ok?
So, remember guys, if you're looking to do exercises for muscle growth that you gotta
keep that muscle under tension for as long as possible.
We've talked about ways to do that with the whole time on attention principle, having
that muscle, whether you're contracting it or sort of go back to original position, standard
attention is for about 45 seconds.
So, if you're resting in between each set, because you're not, you don't have our arm
in the right position, you're taking tension away and therefore living the amount of results
you can get from that exercise.
So, guys if you haven't already, get ATHLEAN-X.
I kind of spell all this out for you, I tell you the right exercise to o, and I tell them
how to do them correctly so that you do get the most out of it.
That is why we're talking about only 30 to 40 minutes workouts, because if you work out
efficiently and effectively, you don't need to be in the gym for 60 to 90 minutes.
So, if you haven't already guys, start training efficiently, go to athleanx.com right now,
grab the program, get a jump start on the new year, 2011 are on the corner if you want
to be in the best shape of your life, start ATHLEAN-X now.
You get a 30 days head start or so.
Guys, we'll be back again next week with some new videos, we'll hit more that the triceps,
so I'll probably be back with a full body workout or some sort.
Keep sending the suggestions because I keep on reading them and I like to bring them up
to you.
I'll see you again!
Seven days guys!