How to do – Attach a handle at the top of cable stand. Bend your arms and grab the bar tuck your arms next to your sides then you have to fully extend the triceps. When you pressdown if you are not extending it then you won’t be able to engage the triceps muscles because triceps function is to extend the arm that’s why you have to extend your triceps in press down fully extend at the bottom and fully stretch at the top so streching and extension keep in mind in this exercise tour don’t use to much heavy weight it includes other muscle groups like back and shoulders so back should be arched shoulder blades down.
CLOSE GRIP BENCH PRESS
How To do – Lie flat on bench and set your hands at shoulder width.Grip can be narrow than shoulder grip but not to close. It decrease stability of bar make sure to wrap your thumb around the bar .You have to create tension on your triceps muscles full extend at the top and full strech at the bottom extending is compulsory beacause triceps muscles work is to extending the arm so extend at the top or strech at the bottom. Your main task is to get maximum blood in your muscles beacuse as we know blood contains all the nutrients so squeezing the muscle or or streching is must your chest should be up or back should be straight don’t use too much heavy weight it includes other muscle groups like wrist,shoulder and chest.
How to do – Lie on bench with EZ-bar your arms should be perpendicular to the floor keep your upper arms should be stationary lower the bar by unlocking your elbows and then back to your starting position full extend at the top and full strech at the bottom. As we know our main motive is to create tension on the muscles or to get maximum blood in our muscles because blood contains all the nutrients. Don’t use too much heavy weight it includes other muscles like wrist and shoulder. You have to increase weight but not too much heavy weight.
REPS – 10 , 8 , 6
SETS – 3