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Weights – Page 6

WEIGHTS

Triceps

Assisted Dip Machine

Adjust the assistance weight and place your knees or feet on the platform, gripping the parallel bars with your torso slightly leaned forward. Lower your body in a controlled manner until your arms form a 90° angle, then push upward until arms are extended without locking your elbows. Inhale down, exhale up. Keep your core engaged, avoid swinging, and control the movement at all times.

Sets: 3 Reps: 10–12

French Press with Barbell on Flat Bench

Lie on a flat bench holding the bar with a close grip, arms extended over your chest. Bend your elbows and lower the bar in a controlled manner toward your forehead or slightly behind your head, then push back up until arms are fully extended. Inhale down, exhale up. Keep your elbows fixed and pointing upward, avoid flaring them out, and do not arch your back.

Sets: 3 Reps: 10–12

One-Arm Skullcrusher with Dumbbell on Flat Bench

Lie on a flat bench, one arm extended over your chest holding a dumbbell, the other hand supporting for stability. Bend the elbow and slowly lower the dumbbell toward your temple or just behind your head, then push back up until the arm is fully extended. Inhale down, exhale up. Keep the elbow fixed and pointing upward, avoid moving the shoulder, and control the movement to protect the joint.

Sets: 3 Reps: 10–12 each

Dumbbell Tricep Extension

Stand feet shoulder-width apart, slightly lean your torso forward with back straight, elbows bent at 90° and close to your body. Extend both arms backward simultaneously until fully straight, then return slowly without moving your shoulders. Inhale back, exhale extend. Keep your core engaged, elbows fixed, and avoid momentum or torso swinging.

Sets: 3 Reps: 12–15

One-Arm Overhead Dumbbell Extension Standing

Stand feet shoulder-width apart, core engaged. Hold a dumbbell in one hand overhead, arm fully extended. Bend your elbow and lower the dumbbell slowly behind your head, then push back up until the arm is fully extended. Inhale down, exhale up. Keep your elbow fixed and pointing forward, avoid arching your back, and control the movement at all times.

Sets: 3 Reps: 12–15 each

Two-Hand Overhead Dumbbell Extension Standing

Stand feet shoulder-width apart, core engaged. Hold a dumbbell by one end with both hands overhead, arms fully extended. Bend your elbows and lower the dumbbell slowly behind your head, then push back up until arms are fully extended. Inhale down, exhale up. Keep your elbows close to your head, avoid arching your back, and control the movement throughout.

Sets: 3 Reps: 12–15

Standing French Press with Barbell

Stand feet shoulder-width apart, core engaged. Hold the bar with a close grip (palms up) overhead, arms fully extended. Bend your elbows and lower the bar behind your head in a controlled manner, then push back up until arms are fully extended. Inhale down, exhale up. Keep your elbows fixed and pointing forward, avoid swinging your body, and do not arch your back.

Sets: 3 Reps: 10–12

Dumbbell French Press

Stand feet shoulder-width apart, core engaged. Hold a dumbbell in each hand by one end overhead, arms fully extended. Bend your elbows and lower the dumbbells slowly behind your head, then push back up until arms are fully extended. Inhale down, exhale up. Keep your elbows close to your head, avoid arching your back, and control the movement throughout the exercise.

Sets: 3 Reps: 12–15
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