Since its introduction to the home fitness market in 1996, the Total Gym has become a fixture on the informercial circuit. Although the lineup of Total Gym models rotates frequently, the basic design remains the same and, as a result, you can do many of the same exercises on all Total Gym models. These include a number of exercises that either isolate the triceps or target it along with other major muscle groups.
Supine Triceps Press
Also called the French press, this exercise forces your shoulders, chest and back to stabilize your arms straight overhead as you lie face-up on the glideboard. As with all triceps exercises, you'll get a better workout if you imagine that your elbows are pinned in place as you bend your arms, then extend them. Every time you extend your arms, the glideboard will move up the inclined rails. Your body weight on the glideboard provides the resistance.
Prone Triceps Extension
Perform the same motion while lying prone, or face-down, on the glideboard. The triceps is primarily responsible for extending your arm at the elbow, but one of this muscle's three heads also assists with extending your shoulder. Keeping your elbows close to your body throughout the prone triceps extension allows you to place extra stress on that part of the muscle, which is known as the long head.
Kneeling Triceps Kickback
Perform a similar elbows-against-body motion while kneeling on the glideboard, facing upslope. Sit back on your heels and keep your elbows pinned against your body as you straighten your arms, moving the glideboard up the rails. This position forces you to concentrate on squeezing your abs to maintain proper body position throughout the movement.
Dips
If your Total Gym came with the dips accessory, you can affix the dip handles to either side of the rails and use them to work your triceps. Lie faceup on the glideboard, grasp the dip handles, and extend your arms to push the glideboard up the rails. Use caution when lowering the glideboard back down; allowing your shoulders to dip below elbow level puts your shoulder in a relatively weak position. You can use your feet against the squat board or Pilates toe bar to help control your descent if necessary.
Pressups
So your triceps also work during pushups and overhead presses, even though other muscles are the primary movers. You can do both exercises with the optional Total Gym pressup accessories, which mount near the bottom of the incline rails. You then grasp the handles and either press your body up directly over the bars to do pushups, or press the glideboard up the rails to do an overhead press.
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