FOCUSED STRENGTH WORKOUT: TRICEPS
USE IT TO BREAK INTO STRENGTH WORK. Fitness director Ebenezer Samuel has devised an arm strengthening routine for MensHealth.com, “The Triceps Bodyweight Crusher Workout You Can Do Anywhere”. It’s a bodyweight bench circuit workout that can be done at home, on the road, or in the park at the end of a walk or run. “All you need is a bench and 20 minutes…”
Those who regularly grunt through full body training sessions may think it crazy for beginners to focus on just one muscle group. However, timid fitness newbies who have yet to perform resistance exercises might wish to start with this routine to gain mastery in one area and confidence to advance further to build whole body strength.
Below is a simple listing of what’s included in the article and demonstration.
1) Skull crusher- head below bench, 6-8 repetitions,
2) Skull crusher-head to bench, 6-8 repetitions,
3) Triceps pushes, maximum repetitions.
Rest 2 minutes
Repeat 4 sets with 2 minutes rest between each, or “do quick one anytime you see a bench!”
Alternately, runners and walkers following the Earned Runs Half Marathon 2019 ‘Saints Days’ 5k &10k Training Plans who have yet not lined up exercises to perform on strength days might want to choose one or two for a custom workout put together over the next few weeks.
The “killer” feel of Samuel’s workout is experienced by performing 4 consecutive sets. A kinder, gentler progression could be achieved starting with 2 sets, each with the number of repetitions tolerated without breaking good form.
If looking to initiate a strength program that can be performed without dumbbells or gym equipment, anywhere there’s a bench, check out this Menshealth.com piece. If your 2019 fitness regimen includes a healthy diet to reduce fat plus aerobic exercise, this routine will help firm flabby underarms (“bat wings”) in advance of spring break bathing suit season.
RUN & MOVE HAPPY!
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Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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