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Bench

Negative Tricep Dip

Negative Tricep Dip

A.

Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off of the bench.

B.

Taking a full three seconds, slowly lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times.

C.

Taking one second, push through the heel of your hand and quickly extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position.

Test Exercise Two

Test Exercise Two

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise Two

Test Exercise Two

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Bench Cross

Bench Cross

A.

Stand with left foot on top of a step or bench and right foot on the floor beside it, hands in fists in front of shoulders. (To increase the workload, hold a dumbbell in each hand.)

B.

Rise up as you cross right leg behind left, landing with right foot on the floor on the opposite side of the step. Return to starting position crossing left leg behind right. Continue, alternating directions.

Rear Foot Elevated Split Squat with Single-Arm Row

Rear Foot Elevated Split Squat with Single-Arm Row

A.

Stand about 3 feet in front of a bench holding a 15-pound dumbbell in right hand. Place top of right foot on top of the bench. Keeping left heel on the ground and left knee tracking in line with second toe, slowly lower into a lunge, hinging torso slightly forward as you lower dumbbell toward the ground.

B.

As you press back up, perform a single-arm row with right hand, keeping elbow close as you draw dumbbell up toward right side of rib cage. Do 12 reps, then switch sides to complete set.

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