For this Ten Minute Workout, our triceps extension is going over the head with dumbbells. I have posted in the past a way to use a weighted bar lying down. For this exercise use the amount of weight that is appropriate for your own individual goals, so that could mean you use two dumbbells or one. Hold the weights behind your head. Your neck is comfortable and relaxed, it is NOT being pushed forward. Your elbows are pointing up at the sky, which for me puts my forearms right at my ears. Keeping your upper arms still, “push”/move the weights toward the sky. Don’t swing the weights, just bring them up, only your elbow joints move. Your shoulder joints don’t move, your upper arms are still. You are also concentrating on keeping your shoulders down**. They should not rise up to the ears or become scrunched. They stay down. The movement is not a swing. Momentum is not used to complete this exercise. Please be very, very careful of your head and neck.
Since this exercise is right after the sit ups and right before the push ups in the ten minute workout. I do it from a kneeling position. Since I am kneeling, I position myself up right with a straight back. Your torso does not need to move in this exercise. Remember, the triceps are doing the work, so no swing and no momentum and that includes your body.
**(Shoulders “down” tip) I was once told by a Pilates instructor – to assist with keeping my shoulders down – imagine putting my shoulder blades in my back pockets. Which really just means to pull your shoulder blades down. I used to habitually bring my shoulders up to my ears, by using the thought of my shoulder BLADES instead of actually concentrating on my shoulders I keep my shoulders down without feeling as if I am be pushed down. To me, the body sensation is different. I feel it improves my posture because it is bringing my shoulders down AND back no matter when I employ the method. But, yes, I still have to remember to do it. 🙂
With all that there is to do in this exercise, this is not necessarily one that you do fast. Sometimes fast might mean hitting yourself in the head with the weight. (I would imagine. I mean, of course, I’ve NEVER done that. 🙂 ) So take your time and don’t rush. You have ten whole minutes to do ten reps of ten exercises.
Got it? Let me know what questions you have. Or how this works for you.
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