TRICEPS CABLE PRESS DOWNS
PURPOSE OF EXERCISE:To work the biceps 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 whole body steady-don't lean forward to press down
with your body weight. (2) Press the bar down as far as possible, locking
out your arm Stand feeling the triceps contract fully. Release and let the
bar come up as far as possible without moving your elbows. For variety,
you can vary your grip, the type of bar you use, how close you stand to
the bar, or the width between your hands; or you can do a three-quarter
movement, going from all the way up to three-quarters of the way down
in order to work the lower triceps more directly.
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 inches apart. (2) Press
the weight up until your arms are
locked out, but not straight up over
your face. Instead, the weight should
be back behind the top of your head,
with your triceps doing the work of
holding it there. Keeping your elbows
stationary, lower the weight down
past your forehead, then press it back
up to the starting position, stopping
short of the vertical to keep the triceps
under constant tension. Keep
control of the weight at all times in
this movement to avoid banging
yourself on the head with the bar.
When you can't do another rep, you
can still force the triceps to keep
working by repping out with some
Close-Grip Presses.
This photograph shows the arms
perpendicular to the body at finish
position; for maximum contraction they
should be at a forty-five degree angle.
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 close to your side and letting the dumbbell hang straight down below it. (2) Keeping your elbow stationary, press the weight back until your forearm is about parallel to the Roar. Hold here for a moment and give the triceps an extra Reps, then slowly come back to the starting position. For added triceps development, twist your hand slightly as you lift the weight, bringing the thumb up, and twist back the other way as you come down. Finish your set, then repeat the movement using the other arm. Make sure that only your forearm moves in this exercise, not the upper arm. This exercise can also be done with cable pulleys.
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 your arms. (2) As you bend your elbows and lower yourself between
the bars, try to stay as upright as possible-the more you lean
back, the more you work the biceps; the more you bend forward, the
more you work the pectorals. From the bottom of the movement, press
yourself back up until your arms are locked out, then give an extra flex of
the triceps to increase the contraction. You can also increase the effort
involved in this exercise by using a weight hooked around your waist and
by coming up only about three-quarters of the way rather than locking
out the movement and taking the tension off the triceps.
PURPOSE OF EXERCISE:To work the biceps 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 whole body steady-don't lean forward to press down
with your body weight. (2) Press the bar down as far as possible, locking
out your arm Stand feeling the triceps contract fully. Release and let the
bar come up as far as possible without moving your elbows. For variety,
you can vary your grip, the type of bar you use, how close you stand to
the bar, or the width between your hands; or you can do a three-quarter
movement, going from all the way up to three-quarters of the way down
in order to work the lower triceps more directly.
EXTENSIONS
PURPOSE OF EXERCISE:-To work the
triceps all the way from the elbow
down to the lats.
EXECUTION:(1) Lie along a bench,
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 inches apart. (2) Press
the weight up until your arms are
locked out, but not straight up over
your face. Instead, the weight should
be back behind the top of your head,
with your triceps doing the work of
holding it there. Keeping your elbows
stationary, lower the weight down
past your forehead, then press it back
up to the starting position, stopping
short of the vertical to keep the triceps
under constant tension. Keep
control of the weight at all times in
this movement to avoid banging
yourself on the head with the bar.
When you can't do another rep, you
can still force the triceps to keep
working by repping out with some
Close-Grip Presses.
This photograph shows the arms
perpendicular to the body at finish
position; for maximum contraction they
should be at a forty-five degree angle.
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 close to your side and letting the dumbbell hang straight down below it. (2) Keeping your elbow stationary, press the weight back until your forearm is about parallel to the Roar. Hold here for a moment and give the triceps an extra Reps, then slowly come back to the starting position. For added triceps development, twist your hand slightly as you lift the weight, bringing the thumb up, and twist back the other way as you come down. Finish your set, then repeat the movement using the other arm. Make sure that only your forearm moves in this exercise, not the upper arm. This exercise can also be done with cable pulleys.
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 your arms. (2) As you bend your elbows and lower yourself between
the bars, try to stay as upright as possible-the more you lean
back, the more you work the biceps; the more you bend forward, the
more you work the pectorals. From the bottom of the movement, press
yourself back up until your arms are locked out, then give an extra flex of
the triceps to increase the contraction. You can also increase the effort
involved in this exercise by using a weight hooked around your waist and
by coming up only about three-quarters of the way rather than locking
out the movement and taking the tension off the triceps.
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