Exercises: Triceps
assssssssssssss
Band Skull Crusher
1. Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
2. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
3. Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.
Body Tricep Press
1. Position a bar in a rack at chest height.
2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
3. Begin by flexing the elbow, lowering yourself towards the bar.
4. Pause, and then reverse the motion by extending the elbows.
5. Progress from bodyweight by adding chains over your shoulders.
Cable Incline Triceps Extension
1. Lie on incline an bench facing away from a high cable machine that has a straight bar attachment on it.
2. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
3. Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
4. Slowly go back to the starting position.
Variations: You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.
Cable Lying Triceps Extension
1. Lie on a flat bench and grasp the straight bar attachment of a low cable with a narrow overhand grip.
Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
2. With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
3. Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
5. Hold for a second at the contracted position
Variations: You can also perform this exercise with a barbell, an E-Z bar, an E-Z bar cable attachment, and dumbbells.
Cable One Arm Tricep Extension
1. With your right hand, grasp a single handle attached to the high-cable cable using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement.
Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
4. Squeeze the triceps and hold for a second in this contracted position.
5. Slowly return the handle to the starting position.
6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Variations: You can use exercise bands to perform this exercise.
Cable Rope Overhead Triceps Extension
1. Attach a rope to the bottom cable of the cable machine.
2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
4. Return to the starting position by flexing your triceps as you breathe out.
Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.
Close-Grip Barbell Bench Press
1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
Decline Close-Grip Bench To Skull Crusher
1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
5. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
6. Lift the bar back to the starting position by contracting the triceps and exhaling.
7. Repeat steps 3-6 until the recommended amount of repetitions is performed.
Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.
Decline Dumbbell Triceps Extension
1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
3. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
Variations: You can use an e-z bar or barbell to perform this movement. You can also perform it on a flat bench as well.
Dips
1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Dumbbell One-Arm Triceps Extension
1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Return to the starting position by flexing your triceps as you breathe out.
Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6. Repeat for the recommended amount of repetitions and switch arms.
Variations: You can also do this using a rope instead of a dumbbell.
Dumbbell Tricep Extension -Pronated Grip
1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
4. Then, exhale and use your triceps to return the weight to the starting position.
Incline Barbell Triceps Extension
1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
2. Lie back on an incline bench set at any angle between 45-75-degrees.
3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement.
Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
Variations: Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or with two dumbbells and your palms facing in.
JM Press
1. Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
2. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso.
Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
4. Now go back to the starting position and start over.
Variation: You could use dumbbells to perform this movement.
Kneeling Cable Triceps Extension
1. Place a bench sideways in front of a high cable machine.
2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
3. Face away from the machine and kneel.
4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high cable. This will be your starting position.
5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
6. Slowly return to the starting position as you breathe in.
Variation: You can also perform this exercise with exercise bands.
Low Cable Triceps Extension
1. Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
3. Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso.
Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the cable above your head. This will be your starting position.
4. As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
5. As you breathe in slowly return to the starting position.
Variations: You can perform the same movement using a flat bench and exercise bands or a low cable that is set at the same level as your head is.
Lying Close-Grip Barbell Triceps Extension Behind The Head
1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench.
Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position.
Tip: Keep your elbows in at all times.
3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second.
Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
Variation: You can use dumbbells to make the exercise more challenging. This can also be done sitting up on a bench.
Lying Close-Grip Barbell Triceps Press To Chin
1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench.
Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
2. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second.
Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
Variation: You can use dumbbells to make the exercise more challenging.
Lying Dumbbell Tricep Extension
1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
2. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
3. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press.
Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls.
One Arm Pronated Dumbbell Triceps Extension
1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
2. Place your non lifting hand on your bicep for support.
3. Slowly begin to lower the dumbbell down as you breathe in.
4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. Repeat until you have performed your set repetitions.
6. Switch arms and repeat the movement.
One Arm Supinated Dumbbell Triceps Extension
1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
2. Place your non lifting hand on your bicep for support.
3. Slowly begin to lower the dumbbell down as you breathe in.
4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. Repeat until you have performed your set repetitions.
6. Switch arms and repeat the movement.
Caution: When you are done, do not drop the dumbbell next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrist so that you can place the dumbbell on top of your thigh. When the dumbbell is touching your thigh simultaneously push your upper torso up (while pressing the dumbbell on your thigh) and also perform a slight kick forward with your legs (keeping the dumbbell on top of the thigh). By doing this combined movement, momentum will help you get back to a sitting position with the dumbbell still on top of your thigh. At this moment you can place the dumbbell on the floor.
Parallel Bar Dip
1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
4. Repeat for the desired number of repetitions.
Push-Ups - Close Triceps Position
1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Variations:
1. If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
2. For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.
Reverse Grip Triceps Pushdown
1. Start by setting a bar attachment (straight or e-z) on a high cable machine.
2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides.
Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.
Reverse Triceps Bench Press
1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall around the area between the sternum and upper abs.
Variation: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells.
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
1. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
2. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights).
Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
3. Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
5. Repeat the movement for the prescribed amount of repetitions.
6. Switch arms and repeat the exercise.
Variations:
1. This exercise can be executed also with two arms at a time.
2. Also, if you like the one arm variety, you can use a low cable handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip). You can also use a rope attachment however, and in this manner, you can also perform the movement with a neutral grip.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
1. Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
3. The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights).
Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
4. Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
6. Repeat the movement for the prescribed amount of repetitions.
Variation:
1. This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)
Seated Triceps Press
1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length.
Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Variations:
1. You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells.
2. Another variation is to use an EZ or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
3. There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
4. Finally, a low cable cable with a rope attachment or bar (straight or EZ) attachment at the end can be used for variety purposes as well.
Smith Machine Close-Grip Bench Press
1. Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, lock the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.
Variations: This exercise can also be performed with a barbell or e-z bar using the inner handle as well as dumbbells in which case the palms of the hands will be facing each other.
Standing Bent-Over One-Arm Dumbbell Triceps Extension
1. With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
2. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.
Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
3. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
4. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
5. Repeat the movement for the prescribed amount of repetitions.
6. Switch arms and repeat the exercise
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
1. With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights.
Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
2. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
3. After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
4. Repeat the movement for the prescribed amount of repetitions.
Variations:
1. This exercise can be executed also one arm at a time.
2. Also, if you like the one arm variety, you can use a single hand handle or rope attachment instead of a dumbbell for better peak contraction. In this case of the single hand handle, the palms should be facing up as opposed to the torso.
Standing Dumbbell Triceps Extension
1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Variations:
1. Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
2. There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
3. Finally, a low cable cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.
Standing Low-Cable One-Arm Triceps Extension
1. Grab a single handle with your left arm next to the low cable machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
3. Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
4. Switch arms and repeat the exercise.
Variation: Another way to perform this exercise is to use the end of a rope attachment.
Standing One-Arm Dumbbell Triceps Extension
1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head.
Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
2. This will be your starting position.
3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep.
Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
5. Switch arms and repeat the exercise.
Variation: You can perform this exercise with a rope attached to a low cable.
Standing Overhead Barbell Triceps Extension
1. To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
2. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
3. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.
Supine Chest Throw
1. This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
2. Begin with the ball on your chest, held with both hands on the bottom.
3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. Catch the ball with both hands as it comes down.
Tate Press
1. Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width.
Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out.
This is your starting position.
3. Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
4. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again.
Tip: It should take at least twice as long to go down than to come up.
5. Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
Tricep Dumbbell Kickback
1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm.
This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low cable handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
Triceps Overhead Extension with Rope
1. Attach a rope to a low cable. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Triceps Pushdown
1. Attach a straight or angled bar to a high cable and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the cable as they hold the bar. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the cable as well as using a reverse grip on the bar exercises.
Triceps Pushdown - Rope Attachment
1. Attach a rope attachment to a high cable and grab with a neutral grip (palms facing each other).
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the cable as they hold the rope with the palms facing each other. This is your starting position.
3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.
Triceps Pushdown - V-Bar Attachment
1. Attach a V-Bar to a high cable and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the cable as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a straight cable bar attachment for different variations of the exercise. Also, you can attach a rope to the cable as well as using a reverse grip on the bar exercises.
Weighted Bench Dip
1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
2. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap.
Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging.
It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.
