WGBJ 1 - Workout 13 – Habit Nest

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    WGBJ 1 - Workout 13

    Workout 13: Triceps & Shoulders

    Triceps Exercises

    1. Skull Crusher

    1. Lie back on a flat or slightly inclined bench. Using an overhand grip, grasp the innermost grips on the EZ bar. Hold it with your elbows tucked in and your arms perpendicular to the ground.
    2. Keeping your upper arms stationary, lower the bar by unlocking your elbows to a flexed position. Pause once the bar is directly above your forehead.
    3. Reverse the bar back to the starting position by extending your elbows while flexing your tricep.

    2. Close Grip Bench Press

    Caution: In order to protect yourself, it is advised to have a spotter help you.
    1. Start by lying on a flat bench. Retract your shoulder blades as far back as possible so they are touching the back of the pad and make sure to keep them there during the movement.
    2. Using a close overhand grip, more narrow than shoulder width apart, lift the bar from the rack. Hold the bar directly above your sternum with your arms locked.
    3. As you inhale, slowly lower the bar until you feel it on or close to your chest. Your forearm should create a 45° angle to your body. To optimize the workout for your tricep, keep your elbows tucked in close to your torso at all times.
    4. Bring the bar back to the starting position as you exhale. If you can, try to take at least twice as long to go down than you did when coming up.

    3. Diamond Push-up

    1. Start by lying on the floor face down with your hands in a close hand position, closer than shoulder width apart. Hold your torso up at arm’s length.
    2. Lower yourself until your chest almost touches the floor.
    3. Using your triceps, press your upper body back up and squeeze your chest.

    4. Tricep Rope Pulldown

    1. Attach a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
    2. Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving.
    3. After reaching the contracted position, slowly bring the rope up to the starting point.

    Shoulder Exercises

    1. Seated Dumbbell Press

    1. Sit on a military press bench, or any utility bench that has a back support, and hold two dumbbells upright on the top of your thighs.
    2. With your palms facing each other, lift the dumbbells up (one at a time) to shoulder level.
    3. Then, rotate your wrists so that your palms are facing upward toward the ceiling.

    4. Press your dumbbells up and toward each other, without jerking your back.
    5. Slowly lower them until they return to the starting position.

    2. Lateral Dumbbell Raise

    1. Stand upright with your feet shoulder width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
    2. Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder level, and pause for a second at the top.
    3. Slowly lower the dumbbells back to the starting position.
    4. Keeping the elbows at your sides and your eyes forward, curl the bar up to your chest.

    3. Front Dumbbell Raise

    1. Stand upright with your feet hip width apart. Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs.
    2. While keeping your torso stationary, lift the dumbbells in front of you with a straight arm or slightly bent elbow. Continue to raise the dumbbell until your arm is slightly above parallel to the ground or around shoulder level.
    3. Slowly lower the dumbbells back to the starting position.

    4. Barbell Raise

    1. Stand upright with your feet shoulder width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
    2. Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
    3. While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
    4. Slowly lower the bar back to the starting position.
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