Workout 27: Back & Triceps


Back Exercises

1. Simulated Pull Up

 

  1. Grab a towel or t-shirt, hold it in both hands, and stand in a squat position.
  2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
  3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if you were trying to squeeze your shoulder blades together. 
  4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 
2. Doorway Row
  1. Stand on the outside of an open doorway, facing the doorway.
  2. Grip the doorjamb with each hand, palms facing outward.
  3. With feet together and knees slightly bent, slowly lean your upper body back, away from the doorjamb, until your arms are straight. Your arm & back muscles should be supporting the weight of your upper body.
  4. Using these same muscles, pull yourself up toward the door, ensuring that your shoulder  blades are pulling toward one another. This is one rep. 
3. Superman
  1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.
  2. Pull your arms and legs off the ground by engaging your glutes, shoulders, core, and back. They should raise up 2-3 inches.
  3. Ensure that your arms are also fully contracted. 
  4. Hold this position for 10-20 seconds, or until failure.
  5. Slowly lower your arms and legs back to the starting position. Repeat for prescribed number of reps. 

4. Reverse Snow Angel
  1. Position yourself face-down on the floor with arms stretched out in front of you, palms facing the floor, legs closed.
  2. Slowly lift your chest, arms, and legs slightly off of the ground.
  3. Move arms down toward the hips and legs outward, and then return to the original position, as though you’re performing jumping jacks or a snow angel.
  4. Rest limbs on the ground briefly before beginning the next rep.

*Note: If you perform this on a wood or otherwise smooth floor, you can place washcloths under your palms and toes and complete the reps without lifting your limbs off of the floor.

 

Triceps Exercises

1. Bodyweight Dips
  1. Sit on a bench or sturdy surface (e.g. chair, box, ottoman, etc.) or simply, position yourself on the floor. Place your hands on either side of you, shoulder-width apart, fingertips curled over the edge of the furniture or palms flat on the floor, fingertips pointing toward toes.
  2. Slide your buttocks off of the edge. Your legs should be straight out in front of you and your back should be close to the furniture.
  3. Straighten your arms, but maintain a slight bend in your elbows.
  4. Lower your body toward the ground by slowly bending your elbows. 
  5. Once they have formed a 90° angle, contract your tricep muscles, press the heels of your hands into the furniture and lift your body back up. This is one full rep. 

2. Flexing Overhead Tricep Extension

 

  1. Stand upright with feet positioned about shoulder-width apart. 
  2. Extend your arms behind your head, elbows pointing toward the sky. 
  3. Clench your fists, as though you're trying to drive your fingers through your fist, and engage your tricep muscles. Slowly bring your forearm up until your arms are straight in the air.  
  4. Lower back down to starting position to complete one rep. 

3. Bodyweight Skull Crusher

 

  1. Position yourself on your hands and knees, hands positioned slightly less than shoulder-width. Lower yourself down so that your elbows rest on the floor, positioned beneath your body, palms facing down.
  2. Lean forward. Your bodyweight should be supported by your elbows.
  3. Exhale. Extend your elbows and push your body off of the floor. Contract your tricep muscles.
  4. Inhale. Flex your elbows and lower your body to the starting position to complete one rep. 

4. Diamond Push Up

 

  1. Start by lying on the floor face down with your hands 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.

*Note: This can be done on the knees instead of toes. 

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