WGBJ 1 - Workout 27 – Habit Nest

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    WGBJ 1 - Workout 27

    Workout 27: Back & Triceps

    Back Exercises

    1. Pull-Up

    1. Grasp the pull bar with a grip wider than your shoulder width.
    2. Take a deep breath and depress the shoulder blades. Drive your elbows straight down to the floor to pull yourself up. Simultaneously try to activate your lats.
    3. Pull your chin towards the bar until your lats are fully contracted. Slowly lower yourself back to the starting position and repeat. Try to do this motion slowly.

    2. Bent Over Dumbbell Row

    1. Find a flat bench and place a dumbbell on each side. Start by placing your right knee on top of the bench.
    2. Bend your torso forward from your waist. Your upper body should be parallel to the ground. Place your right hand on the bench, with your palm facing down, above where your knee is positioned. Place your left foot on the ground beside the bench.
    3. Use your left hand to pick up the dumbbell with an overhand grip (your palm should be facing your torso). Keep your arm fully extended and make sure to keep your lower back straight.
    4. Keep your elbow close to your side while you pull the weight straight up towards your chest. As you pull up the weight up, concentrate on squeezing your back muscles and shoulder blades (you should feel a contraction in your back muscles).
    5. Slowly lower the weight straight down with control.
    6. Alternate sides.

    3. Straight Arm Pulldown

    1. Attach a wide bar at your shoulder level on the pulley of the pulldown machine. Grab the bar with an overhand grip with your palms facing downward, and make sure your grip is wider than your shoulder width.
    2. Take a couple steps back and make sure your feet are shoulder width apart. Slightly hinge at the waist so that your torso is leaning forward. Keep your arms fully extended so that they’re parallel to the ground. Your arms can have a slight bend at the elbow.
    3. Pull the bar down while keeping your arms straight. Continue pulling down until your hands are beside your thighs; you should feel a contraction in your lats.
    4. Reverse this movement while keeping your arms fully straight.

    4. Close Grip Cable Row

    Caution: Avoid swinging your torso back and forth. This can result in a lower back injury.
    1. Attach a V-bar to the low pulley on a seated row machine. When gripping the V-bar, your palms should be facing each other.
    2. Sit down on the machine and place your feet on the front platform with your knees slightly bent.
    3. Grab the V-bar handles, lean over, and keep your back upright with your shoulders back. Your back should be slightly arched with your chest sticking out. As you hold the bar in front of you, you should notice a stretch in your lats.
    4. Keep your torso stationary and your elbows tucked in as you pull the handles back towards your torso. You should be squeezing your back muscles and holding that contraction for a second.
    5. Slowly return the weight to starting position by releasing your shoulder blades back down.

    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. Tricep Straight Bar Pushdown

    1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.
    2. Take a step backward to move the weight off of the weight stack.
    3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.
    4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the floor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.
    5. Slowly bend your elbows to return to the starting position.

    4. 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.
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