To Your Health
August, 2007 (Vol. 01, Issue 08)
TRICEPS STABILITY BALL EXTENSION
Place shoulders and head on ball.
1 Lie on a stability ball with your shoulders and head comfortably resting on the ball.
2 While on the ball, maintain a bridge position by contracting your glutes and keeping your shoulders, hips and knees level.
3 Your feet should be shoulder-width apart with toes pointing straight ahead.
Extend elbows so arms are straight.
4 Hold a dumbbell in each hand with your elbows pointing toward the sky.
5 Draw in your abs and activate your glutes.
6 Extend your elbows until your arms are straight up in the air.
7 Return the dumbbells slowly toward your chest by flexing your elbows.
Elbows should be flexed at 90 degree angle.
1 Stand with your feet shoulder-width apart and pointed straight ahead, and your knees slightly flexed over your second and third toes.
2 Grasp the cable with your palms facing the ground and your elbows flexed at a 90 degree angle.
3 Keep your shoulder blades back and your chest up.
Hold for two seconds.
4 Draw in your abs and squeeze your glutes.
5 Extend your elbows by pushing your hands toward the ground until your arms are fully extended.
6 Hold for two seconds.
7 Slowly lower the cable back to 90 degrees and repeat.
Place legs at 90 degree angle, feet straight.
1 Sit on a bench with your hands right next to your hips.
2 Bring your hips in front of the bench.
3 Make sure your legs are at a 90 degree angle, with feet pointed straight, and that your shoulder blades are back.
Push up without locking elbows.
4 Begin by bending your elbows to no lower than 90 degrees.
5 Push back up without locking your elbows.
Good luck, and enjoy your workout! Next month, we'll focus on strengthening the legs.
Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.