Overhead Tricep Rope Press

The Overhead Tricep Rope Press is a wicked arm workout.  This exercise really blasts triceps.  Set up at a cable machine so that the rope handle is up high behind you.  Grab the handles.  Lean forward.  Point your elbows up and forward.

Press your arms out until your elbows lock.  Let the cable tension pull your hands back.  Repeat.  Try to keep your elbows steady.  Aim for 3 sets of 10 reps.  The Overhead Tricep Rope Press is great on its own or as part of a more advanced tricep routine.

Tom

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Bulgarian Squat

Bulgarian Squat is a great exercise for your thighs.  It hits quads, glutes and hamstrings.  Grab a pair of dumbbells (or no weights at all if you're beginning).  Stand about 3-4 feet away from a flat bench.  Reach one foot back and place it on top of the bench.

Now, squat down deep.  Pretend that you are trying to touch your back knee to the floor.  Then, return to the starting upright position.  Do 10 reps on one side before switching to the other.  As you get stronger in this exercise, add more weight and/or increase the reps.

Tom

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Deltoid Training Video

Basic Shoulder Training Routine

 

 

 

Tom

 

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