Category Archives: Triceps

DIPS

PURPOSE OF EXERCISE: To develop the thickness of the triceps, especially around the elbow. Dips are often thought of as a chest exercise, but they can be done in such a way as to hit the triceps really hard as well. EXECUTION: (1) Taking hold of the parallel bars, raise yourself up and lock out […]

ONE-ARM TRICEPS EXTENSIONS

PURPOSE OF EXERCISE: To work the entire triceps and separate the three triceps heads. EXECUTION: (1) Sitting on a bench, take a dumbbell in one hand and hold it extended overhead. (2) Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) […]

DUMBBELL KICKBACKS

PURPOSE OF EXERCISE: To develop the triceps, especially the upper area. EXECUTION: (1) Stand with knees bent, one foot in front of the other, putting one hand on a low bench for balance. Take a dumbbell in the opposite hand, bend your arm and raise your elbow back and up to about shoulder height, elbow […]

STANDING TRICEPS PRESSES

PURPOSE OF EXERCISE: To develop the full sweep of the triceps. Doing this movement gives your triceps a full look to complement the biceps when doing a double-biceps pose. Performing Triceps Presses standing instead of seated allows you to do a cheating movement and thus use more weight. This exercise can also be done with […]

SEATED TRICEPS PRESSES

PURPOSE OF EXERCISE: To hit all three triceps heads, especially the long head. EXECUTION: Grasp a barbell with an overhand grip, hands close together. (1) Sit on a bench and raise the bar straight up overhead, arms locked out. (2) Keeping your elbows stationary and close to your head, lower the weight down in an […]

TRICEPS CABLE PRESSDOWNS (OR LAT MACHINE PRESSDOWNS)

PURPOSE OF EXERCISE: To work the triceps through a full range of motion. EXECUTION: (1) Hook a short bar to an overhead cable and pulley, stand close to the bar and grasp it with an overhand grip, hands about 10 inches apart. Keep your elbows locked in close to your body and stationary. Keep your […]

LYING DUMBBELL EXTENSIONS

PURPOSE OF EXERCISE: To work the triceps. EXECUTION: (1) Lie on a bench, head even with the end, knees bent, feet flat on the bench. Hold one dumbbell in each hand overhead, arms straight, palms facing each other. (2) Hold your elbows stationary and lower the dumbbells down on either side of your head until […]

LYING TRICEPS EXTENSIONS

PURPOSE OF EXERCISE: To work the triceps all the way from the elbow down to the lats. EXECUTION: (1) Lie along a bench, your head just off the end with knees bent and feet flat on the bench. Take hold of a barbell (preferably an E-Z curl bar) with an overhand grip, hands about 10 […]

ONE-ARM CABLE REVERSE PRESSDOWNS

PURPOSE OF EXERCISE: To isolate the triceps and develop the horseshoe shape of the muscle. This exercise is especially good for contest or weak point training because by using a cable you can work each arm separately in isolation. EXECUTION: (1) Using an overhead cable and pulley, take hold of the handle with a reverse […]

TRICEPS CABLE PRESSDOWNS

PURPOSE OF EXERCISE: To work the triceps through a full range of motion. EXECUTION: (1) Hook a short bar to an overhead cable and pulley, stand close to the bar and grasp it with an overhand grip, hands about 10 inches apart. Keep your elbows locked in close to your body and stationary. Keep your […]