Reverse Pushdouuns

Triceps Lateral Head

Head of

Triceps brachii, tendon

Triceps brachii, long head

Triceps brachii, lateral head

Triceps brachii, medial he;

process

Belly Triceps Brachii

Clavicle

Coracoid process

Spine of scapula

Scapula Vertebra Rib epicondyle

Olecranon

Anconeus

Carpal Metacarpal Proximal phalanx Middle phalanx Distal phalanx

Clavicle

Triceps brachii, tendon epicondyle

Olecranon

Stand facing the machine with the arms next the body and elbows bent and grasp the handle with an underhand grip:

• Inhale and extend the forearms by straightening the elbows, keeping them tucked into the body.

• Exhale at the end of the movement.

The underhand grip isolates the medial head of the triceps brachii and precludes working with heavy weights.

When extending the forearms, the anconeus and wrist extensors also contract.

The extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and extensors carpi radialis longus and brevis keep the wrist straight with isometric contraction during the exercise.

Head of

Coracoid process

Triceps brachii, long head

Spine of scapula

Scapula Vertebra Rib

Spienius capiti Sternocleidomastoid Levator scapula Scalenes

Triceps brachii, lateral head

Triceps brachii, medial he;

Trapezius Omohyoid Deltoid Infraspinatus Teres minor Teres major Triceps brachii, long head Latissimus dorsi Triceps brachii, lateral head Biceps brachii Brachialis Brachioradiaiis Triceps brachii, medial head Lateral epicondyle Olecranon

process

Anconeus

1 st dorsal interosseous Extensor pollicis longus Flexor digitorum superficialis Flexor carpi radialis Extensor carpi radialis brevis Extensor digitorum Flexor carpi ulnaris Extensor carpi ulnaris Extensor carpi radialis longus Anconeus

Carpal Metacarpal Proximal phalanx Middle phalanx Distal phalanx

Stand facing the machine and grasp the handle with an underhand grip:

• Inhale and extend the forearm.

• Exhale at the end of the movement.

This exercise mainly works the lateral head of the triceps.

Tricep Lateral Head Exercises

iceps brachii, tendon

Teres minor

Teres major

Latissimus dorsi

Triceps brachii, lateral head

Triceps brachii, long head

Triceps brachii, medial head

Flexor carpi ulnaris

Extensor digitorum

INITIAL POSITION

Teres minor

Teres major

Latissimus dorsi

Triceps brachii, lateral head

Triceps brachii, long head

Triceps brachii, medial head

Flexor carpi ulnaris

Extensor carpi ulnaris

Extensor digiti minimi

Extensor digitorum iceps brachii, tendon

INITIAL POSITION

- Brachioradialis Anconeus

Extensor carpi radialis longus Extensor carpi radialis brevis

INSERTIONS OF THE ARM

Anterior view Posterior view

Supraspinal Infraspinatus Triceps brachii, long head Triceps brachii, lateral head Deltoid Brachialis Triceps brachii, medial head Medial eplcondyle muscles Triceps brachii, tendon Anconeus

Medial eplcondyle muscles

INSERTIONS OF THE ARM

Anterior view Posterior view

Supraspinal Infraspinatus Triceps brachii, long head Triceps brachii, lateral head Deltoid Brachialis Triceps brachii, medial head Medial eplcondyle muscles Triceps brachii, tendon Anconeus

Brachii

Medial eplcondyle muscles

Supraspinal Coracobrachial^ infraspinatus Latissimus dorsi Teres major Coracobrachial^

Brachialis

Lateral epicondyle muscles

Extensor carpi radialis longus

Brachialis

Abdominal Muscles
Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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