The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 273

Triceps

Pressdown

1. Using a rope is preferable to a bar,
   since it keeps triceps in most
   favorable position. If a rope is used, it
   should have a knot at either end.


2. Start with hands above point where
   lower arms are parallel to floor.


3. Push rope down until arms are
   straight, elbows locked spreading
   rope as far apart as possible.


4. Pause. In controlled motion return
   to starting position. Exhale pushing
   down, inhale moving up.

Triceps

Extension

1. Attach short piece of rope to top
   cable of wall pulley. Hold rope with
   hands above knots.


2. Move far enough away from pulley
   so arms can support weights through
   complete range of motion.


3. Start with arms behind head. Arms
   must be fully bent until forearms
   touch biceps. DO NOT SWING THE
   ARM. Upper arms remain stationary.
   NOTE: Use elbows, not shoulders, as
   pivot point.


4. Move arms up in a semi-circular
   motion until they are in front of head,
   fully extended, 45° angle to floor.


5. Pause. Return to starting position
   and repeat.


6. Exhale while extending arms out,
   Inhale bending arms back.

EZ Curl/

Tricep

Extension

1. Lie on bench with feet flat on floor,
   head off end of bench.


2. Hold barbell above head with hands
   approximately 6”apart, palms up.


3. Lower bar to forehead, arms bent at
   elbow.


4. Slowly raise bar in a semi-circular
   motion through 30° range of motion.
   Always keep your upper arms vertical.


5. Pause. Slowly return bar to starting
   position.


6. Repeat 3,4, 5. Exhale raising bar-
   bell, inhale lowering barbell.

Exercise Instruction Diagram