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Triceps Exercises
Exercises
Close grip bench press
Lying triceps extensions
Standing cable press down
Seated over head barbell extensions
Triceps kick backs
Triceps bench dips
Overhead rope extensions
One arm dumbbell extensions
Close grip bench press
A great mass building weight lifting exercise for the triceps.
Weight lifting exercise position
1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.
2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.
3. Arms should be fully extended and palms should be facing forward.
Execution
1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push
upward. Do not bounce the weight. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Close Grip Bench Press illustration
Lying triceps extensions
A fantastic triceps exercise!
Weight lifting exercise position
1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.
2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.
3. The bar should be should be directly over your head and your arms fully extended.
Execution
1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be
almost touching your forehead.
2. Using your triceps, push the weight back up to the starting position. Repeat the movement.
3. Keep your elbows in at all times.
4. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench.
It will take a little practise but you'll get it.
Click here to see the Lying Triceps Extensions illustration
Standing cable press downs
Weight lifting exercise position
1. Attach either an angled bar or straight lat bar to the overhead pulley.
2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.
3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.
4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid
against the side of your body
Execution
1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms.
2. Slowly return, and repeat. Keep your elbows close to your body at all times.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Standing Cable Press Downs illustration
Seated overhead barbell extensions
Weight lifting exercise position
1. While seated, grab a barbell in an overhand grip with your hands spaced about 8" to 10" apart.
2. Press the weight directly over your head.
3. Your arms should be fully extended over your head.
Execution
1. Slowly bend your elbows and allow the weight to come down just below the back of your head. Once you feel a comfortable
stretch in your triceps, raise the weight back up. Remember to keep your arms vertical at all times.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Seated Overhead Barbell Extensions illustration
Bent over triceps kick backs
Weight lifting exercise position
1. Grasp a dumbbell using an overhand grip.
2. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail.
3. Press your upper working arm firmly against the side of your body.
4. One foot should be in front of the other
Execution
1. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor.
2. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position. Repeat the
movement
3. Reverse the working arm once you complete the first set.
4. Keep the movement fluent, slow, and controlled.
Click here to see the Bent Over Triceps Kick Backs illustration
Triceps bench dip
Weight lifting exercise position
1. Stand between two flat benches that are roughly 3 feet apart.
2. Place your hands on the edge of one bench and place your heels on the other. You hands and feet should be shoulder width apart.
3. Extend your arms completely
Execution
1. Slowly bend your arms until your body is lowered between the benches. Slowly push back up to the start position. Repeat the
movement.
2. Keep the movement fluent, slow, and controlled.
Overhead rope extensions
Weight lifting exercise position
1. Attach a rope to the overhead cable pulley.
2. Stand with your facing the pulley.
3. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.
4. Grasp the rope with an overhand grip, and bend slightly at the hips.
5. Keep your elbows in line with your ears.
Execution
1. Slowly extend the lower part of your arms forward.
2. Hold the extended position for ½ second.
3. Slowly bring your arms back to the starting position. Repeat the movement.
4. Make sure that you bend only your elbows keeping your upper arms motionless.
5. Keep the movement fluent, slow, and controlled.
Click here to see the Overhead Rope Extensions illustration
One arm dumbbell extensions
Position for the one arm dumbbell extension
1. Pick up a dumbbell.
2. While standing or seated, raise the dumbbell over your head.
3. Make sure your arm is fully extended. Keep your elbow fixed in that position.
Execution of the one arm dumbbell extension
1.Slowly lower the weight, bending at the elbow, until it reached the back of your head.You should feel a slight stretch in your tricep.
2. Pause at the bottom of the movement and slowly raise the weight back up to it’s starting position using only your tricep.
3. Repeat for the other arm.
Click here to see the One Arm Dumbbell Extensions illustration
Seated Triceps Dumbbell Extension
Position
1. Hold a single dumbbell behind your back while seated.
2. Hold the dumbbell with your upper arms as close to your ears as possible.
Execution
1. Raise and lower the weight, while keeping your upper arms vertical.
2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may
be wearing the plates for a hat.
Click here to see the Seated Triceps Dumbbell Extensions illustration |
