The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Exercise Instruction DiagramTricepsPressdownTricepsExtensionEZ Curl/TricepExtension1. Using a rope is preferable to a bar,since it keeps triceps in mostfavorable position. If a rope is used, itshould have a knot at either end.2. Start with hands above point wherelower arms are parallel to floor.3. Push rope down until arms arestraight, elbows locked spreadingrope as far apart as possible.4. Pause. In controlled motion returnto starting position. Exhale pushingdown, inhale moving up.1. Attach short piece of rope to topcable of wall pulley. Hold rope withhands above knots.2. Move far enough away from pulleyso arms can support weights throughcomplete range of motion.3. Start with arms behind head. Armsmust be fully bent until forearmstouch biceps. DO NOT SWING THEARM. Upper arms remain stationary.NOTE: Use elbows, not shoulders, aspivot point.4. Move arms up in a semi-circularmotion until they are in front of head,fully extended, 45° angle to floor.5. Pause. Return to starting positionand repeat.6. Exhale while extending arms out,Inhale bending arms back.1. Lie on bench with feet flat on floor,head off end of bench.2. Hold barbell above head with handsapproximately 6”apart, palms up.3. Lower bar to forehead, arms bent atelbow.4. Slowly raise bar in a semi-circularmotion through 30° range of motion.Always keep your upper arms vertical.5. Pause. Slowly return bar to startingposition.6. Repeat 3,4, 5. Exhale raising barbell,inhale lowering barbell.The Navy SEAL Physical Fitness Guide 273