The Body Sculpting Bible for Women (85 page)

Begin the exercise just as we described it to you and maintain that technique, form and postural alignment throughout the exercise.

TECHNIQUE AND FORM

Once you are in the proper body alignment with the E-Z curl bar overhead, slowly begin to lower the bar down toward your forehead. While doing this, your elbows will remain pointing slightly behind you on an angle toward the ceiling.

Make sure that your entire arm from the elbow to the shoulder is frozen in place at all times during the exercise. These steps are necessary for proper triceps stimulation during this exercise.

Remember to consciously focus all of your attention on proper form and stimulation of the triceps muscles.

As you lower the bar, stop just before it reaches your forehead and begin to slowly and smoothly extend your arms back up to the starting position of the exercise.

As you reach the top of the exercise, make sure you are consciously contracting the triceps muscles as hard as you possibly can for complete muscle stimulation.

Hold this contraction for one second.

Make sure there is a smooth transition when switching directions. There should be no rest at all when switching from the bottom position to the upward extension of the bar.

Triceps Dip

The triceps dip is a great muscle-enhancing exercise focusing on the lower triceps, which are closer to the elbow. To isolate the triceps, you will need a dip station or machine. If you are working out in your home, you can purchase an inexpensive dip unit from one of the sports-related retail chains or a wholesale fitness supply store. Just remember that the dips are not an easy exercise. Do not get discouraged if you can’t yet do this exercise, because you soon will be able to, GUARANTEED!

PROPER ALIGNMENT

First, place your hands on the parallel bars as you position yourself for postural alignment. The best way to do this is to raise yourself up onto the dip bars by locking out your arms. Align your body starting with your head and moving down to your feet. We have found a fantastic way of doing triceps dips that makes it very easy to isolate the triceps muscles. To make it as easily understood as possible, your entire body from head to toes should be as straight as possible throughout the exercise.

As you lower yourself from the lockout position, keep your head in a neutral or level position.

Your chest and shoulders must be completely upright and as straight as possible.