WGBJ 1 - Workout 23 – Habit Nest

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    WGBJ 1 - Workout 23

    Workout 23: Shoulders & Triceps

    Shoulders Exercises

    1. 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. Lif 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.

    2. 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.

    3. Reverse Fly

    1. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.
    2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.
    3. Pause at the back of the movement, and slowly return the weight to the starting position.

    4. 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. Ten, 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.

    Triceps Exercises

    1. Skull Crusher

    1. Lie back on a fat 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 fixed 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. Overhead Dumbbell Extension

    1. Stand upright with a single dumbbell held by both hands. Your feet should be positioned about shoulder width apart. Use both hands to lift the dumbbell over your head until both arms are fully extended.
    2. To start, your palms are supporting the weight of the dumbbell with your thumbs wrapping around it. Your palms should be facing upward, maintaining an overlapped grip.
    3. Keep your upper arms close to your head and perpendicular to the ground with your elbows by your ears. Lower the dumbbell in a semicircular motion behind your head so that your forearms touch or almost touch your biceps. Your forearms should be the only part moving.
    4. Use your triceps to lower the dumbbell back to the starting position.

    3. 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.

    4. Dip

    1. Hold your body above the bars with your arms fully extended and nearly locked into the starting position.
    2. Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body to help to better work your triceps. Lower yourself until a 90° angle is created between your upper arms and forearms.
    3. Exhale and push your torso back up using your triceps (feeling a slight stretch in your shoulders) to bring your body back to the starting position.
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