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About Your Trainer, Bobbi

FitCamps4Chicks is a division of
Kenaz Life & Fitness Training
Phone: 217-714-1838
bobbi@kenazlifeandfitness.com · www.kenazlifeandfitness.com
Copyright © 2006 Kenaz Life & Fitness Training. All rights reserved.

Fitness4Chicks
Seminars

+Lie on bench press bench.
+Grasp bar with a close grip - 6-8 inches apart.
+Lift bar off of support.
+As you lower bar to chest, keep elbows tucked in at sides to emphasize triceps.
+All of your upper arm (shoulder to elbow) should touch torso when the bar is at its lowest point.
+As you push bar back up, again keep elbows pulled in.
+Do not allow elbows to flare out as in a regular bench press any time during the movement.
+Repeat and place bar back on support when finished.

Close Grip Tricep Press

+Stand in front of pulley.
+Grasp handle in hand, palms up.
+Pull handle down, holding for a 2 count with arm completely straight.
+Slowly release, reversing movement.

-Use a short, straight bar.

Reverse Grip Tricep Extension

+Stand, leaning over chair, table, or bench, arm back, elbow bent, as shown.
+Keep your back straight.
+Hold weight in hand.
+Tuck upper arm into your side.
+Straighten arm back behind you so it is parallel to the ground.
+Squeeze tricep.

Tricep Kickbacks

+Hold weights in hands.
+Lie on back, shoulders and neck on ball in bridging position.
+Begin with arms over head, elbows bent as shown.
+Straighten arms all the way.
+Return to start position.

-Upper arm from shoulder to elbow should not move during exercise.

Lying DB Extension on Ball