This type of exercise is executed lying on the bench of the apparatus in order to develop the muscles of the thighs. The legs are flexed and then the bodybuilder returns to the initial position. Executing this exercise helps develop the back segment of the thighs.
Execution: For this exercise the body should be held straight, the legs slightly spread and the weight should be held to the backhead with the arms shoulder broad apart. Lifting the arms upwards occurs after inhaling and returning to the initial position takes place while exhaling. This type of exercise helps develop the side and the long segments of the triceps. For the inward segment of the triceps the supination grip is recommended. For the side segment of the triceps the exercise should be executed from lying position on the bench with the arms bent holding the weight at the level of the crown so that the arms are shoulders broad apart. A basic exercise designed to aquire both strenght and muscular mass in the triceps area could be executed from the position previously described. During the execution of this exercise the forearms are lowered towards the ground prior to lifting the weight by lifting the arms upwards.
Execution: This exercise is executed from a sitting position with one arm bent 90 degrees, holding the weight at he level of the backhead while the other arm is leaning against one thigh. Breathing: Inhaling should occur before streching the forearm and exhaling takes place while returning to the initial position. Execution positions: a) Standing on a side against a wall with one arm bent leaning against the wall. b) Leaning one knee against a mobile bench inclined 45 degrees, with one arm folded over the bench and the other arm bent 90 degrees over the head.
Execution: From the position facing the helcometre, arms bent and ellbows close to the body, the bodybuilder grabs the bar attached to the handle of the gear. Breathing: the bodybuider inhales before lowering his/her forearms and exhales while returning to the initial position. This exercise could be also executed down on the knees, back to the gear and ellbows placed on a surface lifted at the level of the chest, position in which the bodybuilder pushes his/her forearms downwards, against the resistance of the helcometre. In order to obtain a better muscular definition, the exercise could be executed using a middle-sized weight. To increase the physical strenght, the exercise is executed using a heavy weight. The triceps can be worked out only through short movements.