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Tricep Exercises
TRICEP EXERCISE 1: Narrow Grip Bench Presses
EQUIPMENT: Barbell PREPARATION: Lying on a bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion), hold a bar with both hands close together (about 8 inches) in the centre of the bar. Keep the head on the bench and barbell at arms length in line with the shoulders. EXECUTION: Inhale then lower the bar down to the lower part of the chest, keeping elbows tucked next to sides and exhale as you return the bar back to the starting position. Repeat as many repetitions as required. POSTURAL CUES: Keep elbows tucked in and lower back pushed into bench.
TRICEP EXERCISE 2: Dips Between The Benches
EQUIPMENT: Bodyweight PREPARATION: Sitting on a bench with your body while your feet are extended onto another bench and sitting on your hands with fingers facing the body and the hands on the edge of the bench. Lift the body upward to lift bottom off the bench and move forward. EXECUTION: Inhale and lower body down in front of the bench and bend elbows to lower the body, keeping the elbows tucked into the sides. Exhale as you return to centre and repeat as many repetitions as required. POSTURAL CUES: Use the arms to lower the body and do not move the hips.
TRICEP EXERCISE 3: Triceps Extensions EQUIPMENT: Dumbbells PREPARATION: Stand upright then bend at the waist until upper body is parallel with the floor and knees are bent. Start with dumbbell in one hand until technique perfected and keep dumbbell at side. EXECUTION: Inhale and press dumbbell back in semi-circular motion until arm straightened and parallel with floor while exhaling. Return to starting position after holding the straightened position for one seconds. Repeat as many repetitions as required the do the same on the other arm. POSTURAL CUES: Do not bend back, rather bend with knees. No momentum.
TRICEP EXERCISE 4: Compound Triceps Kickbacks
EQUIPMENT: Dumbbells PREPARATION: Stand upright then bend at the waist until upper body is parallel with the floor and knees are bent. Keep dumbbells at side. EXECUTION: Inhale and press dumbbells back in semi-circular motion until arms straightened and parallel with floor while exhaling. Return to starting position after holding the straightened position for one second. Repeat as many repetitions as required. POSTURAL CUES: Do not bend back, rather bend with knees. No momentum.
TRICEP EXERCISE 5: Overhead Dumbbell Extensions
EQUIPMENT: Dumbbells PREPARATION: Stand upright, with back straight, head up and feet slightly apart. Grasp one dumbbell with both hands and raise it overhead to arm’s length straight above head. The top plates should be resting in the palm of the hand with thumbs around the handle. EXECUTION: Keeping the arms close to the head, inhale as you lower the dumbbell behind the head in a semicircular motion until the forearms and biceps touch. Exhale as you return to the starting position along the same line. Repeat as many repetitions as required. POSTURAL CUES: Keep elbows next to head. Keep spine neutral without excessive arching. Keep body stable.
TRICEP EXERCISE 6: Triceps Pull-Downs
EQUIPMENT: Tricep Pull Down Machine or Lat Pulldown Machine PREPARATION: Stand upright in front of the machine and hold a bar with both hands shoulder width apart with palms down. Bring arms to the sides and keep them in that position throughout the exercise. Arms bent so that forearms and biceps are touching.
EXECUTION: Inhale and press arm down in a semi-circular motion to arm’s length on exhalation. Return to starting position in similar manner and repeat the required repetitions. POSTURAL CUES: Keep elbows tucked into sides and focus on tricep muscle contraction.
TRICEP EXERCISE 7: Reverse Triceps Push-Downs
EQUIPMENT: Tricep Pull Down Machine or Lat Pulldown Machine PREPARATION: Stand upright in front of the machine and hold a bar with both hands close together (about 16 inches) with palms up. Bring arms to the sides and keep them in that position throughout the exercise. Arms bent so that forearms and biceps are touching. EXECUTION: Inhale and press arm down in a semi-circular motion to arm’s length on exhalation. Return to starting position in similar manner and repeat the required repetitions. POSTURAL CUES: Keep elbows tucked into sides and focus on tricep muscle contraction.
TRICEP EXERCISE 8: Triceps Parallel Bar Dips
EQUIPMENT: Parallel bars PREPARATION: Position yourself on the bars with extended arms with your hands supporting the body weight and feet not touching the floor. EXECUTION: Slowly bend the elbows until forearms and biceps come together and press back to starting position. POSTURAL CUES: Keep elbows tucked into sides and do not swing body.
TRICEP EXERCISE 9: Decline Barbell Triceps Extensions EQUIPMENT: Barbell PREPARATION: Lying on a decline bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion), hold a bar with both hands close together (about 6 inches) in the centre of the bar at arm’s length.
EXECUTION: Keeping barbell in line with the shoulders, inhale and lower barbell down to forehead in a semicircular motion by bending elbows and keeping upper arms vertical. Exhale as barbell is pushed into extended position and repeat the required repetitions. POSTURAL CUES: Keep elbows next to head and keep upper arms vertical.
TRICEP EXERCISE 10: Supine Triceps Kickbacks
EQUIPMENT: Barbell PREPARATION: Lying on a bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion), hold a bar with both hands about 14 inches apart in the centre of the bar with a palm down grip. Upper arms close to head, barbell behind head and lower arms positioned vertical to the floor.
EXECUTION: Inhale and push arms in semicircular motion until lower arms parallel with body, pause and slowly lower bar to starting position on exhalation. POSTURAL CUES: Keep back pushed into bench and elbow close to head.
TRICEP EXERCISE 11: Triceps Pulley Pull-Downs
EQUIPMENT: Tricep Pull-Down Machine PREPARATION Stand upright in front of the machine and hold a bar with both hands shoulder width apart with palms down. Bring arms to the sides and keep them in that position throughout the exercise. Arms bent so that forearms and biceps are touching.
EXECUTION: Inhale and press arms down in a semi-circular motion to arm’s length on exhalation. Return to starting position in similar manner and repeat as required. POSTURAL CUES: Keep elbows tucked into sides.
TRICEP EXERCISE 12: Focused Triceps Pullovers
EQUIPMENT: Barbell PREPARATION: Lying on a bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion). Position a barbell on the floor at the head end of a bench and reach overhead to grip the bar with thumbs about eight inches apart. Lift the weight just off the floor as a starting position.
EXECUTION: Exhale as you slowly lift the weight to a position just above your lower chest by moving the elbows in parallel arcs outside the ribs. Pause at the top of the motion, contract the triceps then inhale as the weight is lowered to the starting position. POSTURAL CUES: Do not bend the elbows during the motion.
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