Hi I am Amy McCauley and I am going to demonstrate how to do a laying tricep extension. We are going to take five- to ten-pound weights, lay all the way down on your back, you are going to bring your arms up to the ceiling, shoulders down to the spine. Now if you are a beginner, you are going to start with the lighter weights, five-pounds, but if you are more advanced you may possibly be up to a fifteen-pound weight on each hand. Elbows are going to be in line with our shoulders, straight up and down. We are bringing the weights down by your ears, elbows track towards the ceiling, try to get a full range of motion touching the shoulders, drive it straight up to the ceiling. Your knuckles are parallel to the ceiling, try not to rotate your thumbs towards the ceiling. It is inhale, exhale, lower, and exhale as you lift. So we are inhaling as we lower, and we are exhaling through our contraction. Try to keep your shoulder blades set down into the spine, try not to choke the neck. Back is nice and strong. If you feel pressure in your back, bring your legs up into a cross leg, or resting leg. This is going to help drop the back down into the floor. It is a nice, slow motion. Optional is to take a ten-pound weight. If you are using to fives, take your ten-pound weight, and now we are going towards the eyebrows, straight up and down, and if you would rather feel more control through the arms with one weight by itself versus two weights. So just choose whatever you are comfortable with, no way is better than the other. It is inhale, and exhale. A couple of things you want to think about. You are setting your shoulder blades down into the spine away from your ears, your elbows track to the ceiling, your achieving a full range of motion. This one aims for the forehead, the double weights are aiming towards your shoulders. Full extension comes up, full extension drops. Try not to shorten the range of motion and try not to lock out the elbows. And that is how we do our laying tricep extension work.
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