Triceps

Body Weight/Gravity * Machines

 

Skull Crushers

  • Lie face-up on the floor with feet flat on the ground and knees bent. Grasp a dumbbell with both hands (or a dumbbell in each hand). Position your arms straight out in front of you. Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine.
  • Without moving your upper arms, slowly bend your elbows and lower the dumbbell(s) down to your head (Note: elbows should be pointing up).
  • Exhale and forcefully extend your arms raising the dumbbell(s) back up until arms are straight again.
  • Repeat.

Triceps Dips with Bench

  • Sit on the edge of a bench with feet flat on the floor and knees bent. Place hands on the bench and close to the sides of the body. Straighten your arms lifting yourself off the bench. Take one small step out bringing your glutes just off to the side of the bench. Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine.
  • Bend your elbows, slowly lowering the body until shoulders are just above elbow height. Keep glutes as close to the bench as possible. Elbows should be behind the body.
  • Exhale and press hands into the bench forcefully raising the body back up.
  • Pause and repeat.

Triceps Kickback with Bands

  • Stand in a staggered stance with one foot forward and the other back (can also stand next to a table or bench for support). Anchor the resistance band under the front foot and grasp one of the handles with a neutral grip (palm facing body).
  • Lean forward from the hips and raise the arm gripping the band up so that the upper arm is parallel to the floor (elbow should be at a 90o angle with fist pointing down). Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine.
  • While maintaining this upper arm position, exhale and forcefully extend your forearm up until entire arm is straight and parallel to the floor.
  • Pause then slowly lower forearm back down without lowering the upper arm.
  • Repeat using other arm.

Triceps Kickbacks with Dumbbells

  • Begin on hands and knees ("all fours") with a dumbbell in one hand. Knees should be directly under the hips, about shoulder width apart. The hands and dumbbell should be directly under the shoulders.
  • With a neutral grip (palms facing in), raise the arm holding the dumbbell up so that the upper arm is parallel to the floor (elbow should be at a 90o angle with fist pointing down). Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine.
  • While maintaining this upper arm position, exhale and forcefully extend your forearm up until entire arm is straight and parallel to the floor.
  • Pause then slowly lower forearm back down without lowering the upper arm.
  • Repeat using other arm.

 

 

 

One Arm Pull Down

  • Attach a single-grip handle onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With one arm reach up and grab the handle with an underhand grip (palm up).
  • Pull arm down into a position where the upper arm is pulled in tight against the body and the elbow is flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine.
  • Exhale and forcefully pull down by fully extending the arm. Pause then slowly raise arm back up keeping full control on the weight.
  • Repeat.

Triceps Press

  • Adjust seat height; with both arms bent grasp each handle. Press back and neck firmly against the back, feet flat on the floor.
  • Exhale. Press the handles down to straighten both arms out. Do not lock the elbows, keep the core engaged and head and neck relaxed.
  • Inhale. Bend at the elbows and allow the weight stack to lower. Maintain the back pressed firmly against the back pad. Weight stack should stop just above resting position
  • Repeat.

Skull Crushers * Triceps Dips With Bench * Triceps Kickback With Bands * Triceps Kickback With Dumbbells * Triceps Press