Workout 38: 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. Good Morning
  1. With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the back of your head, elbows opened wide.
  2. Engage your abdominal muscles by pulling them into your spine. Keeping your spine neutral and pressing your rear backward, bend forward at the hips and continue doing so until your back is nearly parallel to the floor.
  3. Slowly return to standing, engaging your core and squeezing your glutes at the top of the movement. Continue for the prescribed number of repetitions. 

3. Scapular Push Up
  1. Position yourself as though you were going to perform a plank, hands directly beneath shoulders, arms straight, feet hip-width apart, balancing on toes.
  2. Exhale. Pull your shoulder blades apart. This movement will cause your upper back to rise slightly toward the ceiling.
  3. Ensure that your core is engaged and arms are still straight, inhale. Bring your shoulder blades back toward each other. 

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

4. 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. 


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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