So I showed my gf how to work her triceps by doing cable pulldowns and closegrip bench presses.
However at her Uni gym they do not have a cable pulldown machine and they don't have EZ bar curls - they only have straight bars with weights already on them and the lowest weight is 35 pounds, which is too heavy for her.
So what kind of exercises can she do?
Besides DB kickbacks...
I was thinking dips might be a great exercise but I dont think she is strong enough to do them yet. She's 6'1" @ 150lbs and she even admits that she has "wet noodles" for arms.
skull crushers, bench press, overhead press, etc. lots of stuff, just check one of those exercise database things.
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
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I would say the same things as men do.
Women should train no differently than men.
Weighted dips and close grip board bench press.
I repeat, the same thing as men do.
CG Bench (or diamond push ups)
Etcetera, etcetera, etcetera...
Last edited by whiteman90909; 02-04-2008 at 09:12 PM.
I think the OP's point was lost. The lightest barbell she has access to is 35 lbs and that's too heavy. I'm going to go out on a limb and say that also eliminates dips and push up variations. So let's think dumbell movemnts
Also bench dips - feet on the floor, then feet on a second bench, then weight on the lap... that and close grips are pretty much the only tricep work I do.
When I bother.
I like Built's suggestion: bench dips.
She could also do skull crushers with db's--hold 'em like you do for hammer curls.
Does she have an assisted dip machine at the gym; that might be an option.
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Bench dips, tricep overhead extensions, skullcrushers, and pushups (the "female" kind if necessary). But seriously, she can't do even a few reps on close grips with a 35 lb bar? Has she tried?
Pushups can be done off a high box, with your hands on the box to make it easier. (Or the "woman pushups")
Dips can be done with assistance-- be it someone holding your feet, resting your feet on a box, etc.
(I just read Built's suggestion, bench dips would work too)
Lock outs and board presses should be easy enough with the 35lb bar.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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