Home :: Body Building :: Workouts :: Arms :: Triceps

Triceps exercises and workouts

Lying Tricep Extensions

Lying Tricep Extensions works the entire triceps.

Using an e-z curl bar or barbell, lay down on a flat bench and raise the bar above your chest with your arms straight with an overhand grip.
Keeping your elbows stationary, lower the bar down above your head and slowly raise it back up again focusing on using the triceps muscles.

Close-Grip Tricep Extensions

Close-Grip Tricep Extensions again works the triceps muscles.

Start as in the lying tricep extensions, only take an overhand grip with your hands about 6-8 inches apart.
Lower the weight towards your chest near the base of the pectoral muscle.
Raise the weight back to the starting position.
As in the bench press do not bounce the weight off your chest, this can cause serious injury.

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions the outer triceps.

Start with two dumbbells and lay down on a flat bench.
With your palms facing each other raise the dumbbells over your chest with your arms straight.
Lower the weight keeping your elbows facing up, with the dumbbells going down next to your head.
Raise them back to the starting position.

Cross-Face Dumbbell Tricep Extensions

Cross-Face Dumbbell Tricep Extensions again works the triceps.

Start as in dumbbell extensions only hold the dumbbell raised with you palm facing down your body and only use one arm at a time.
From this position lower the weight across your chest to the side of your head, keeping your elbow facing up.
Raise the weight back to the starting position.
To avoid hitting yourself in the face make sure you control the movement at all times.
Repeat on the other side.

One-Arm Tricep Extensions

One-Arm Tricep Extensions works the triceps in isolation.

Start seated on a bench with a dumbbell in one hand, held with an overhand grip.
Raise the dumbbell over your head with your arm straight and cross your free arm across your chest.
Slowly lower the dumbbell down behind your head, keeping your elbow facing up resisting the weight all the way down.
Return the weight to the starting position concentrating on using the triceps.
Repeat on the other side.
Start sitting, holding the dumbbell in both hands behind your neck.
Inhale and extend your arms straight until they are above your head.
Exhale as you complete the movement.

Seated EZ-bar Tricep Extensions

The vertical position of the arms intensely stretches the long head allowing you to work it extensively. The overhand grip helps to work the lateral head of the triceps. For safety reasons, do not arch your back. If possible, use a bench with a short back for support.

Start standing or sitting, taking an overhand grip on the bar with your arms extended upward.
Inhale and bend your elbows to lower the bar behind your neck.
Return to the starting position, exhaling as you complete the extension

Cable Pressdown

Cable Pressdown works the triceps.

Start at a cable pulley pulldown station and take an overhand grip.
Keeping your elbows at your sides press down concentrating on working the triceps.
Return the weight to the starting position resisting the weight all the way back, don't let it snap back, it can cause injury.

Reverse Pressdown

The underhand grip in Reverse Pressdown doesn't allow you to work with a heavy weight, so go lighter .The forearm extension also works the anconeus and the wrist extensors.The wrist extensors and fingers stabilize the wrist by contracting isometrically during the action.

Start standing facing the machine with your hands on the bar (underhand grip) and elbows flexed against your sides.
Inhale and straighten your arms, don't separate your elbows from your sides.
Exhale as you complete the movement
One-Arm Reverse Pressdown
One-Arm Reverse Pressdown works the triceps.

Start standing facing the machine and grasp the handle with an underhand grip.
Inhale and straighten your arm
Exhale as you complete the movement.

Seated Tricep Press

Seated Tricep Press again works the triceps. Start griping a barbell with an overhand grip.

Sit on a bench and raise the barbell over your head arms locked out.
Keeping your arms up with your elbows beside your head
Lower the barbell behind you and then raise it back to the starting position using only your triceps.

Standing Tricep Press

Standing Tricep Press is basically the same thing as the seated tricep press, only your standing instead.

Use the same technique as stated above.

Kickbacks

Kickbacks works the upper triceps.

Start with a Dumbbell in one hand with an overhead grip, palm facing inwards. Using a flat bench, bend over and rest your weight on your free hand.
Keeping your elbow at your side, arm parallel with your body, slowly raise the dumbbell upwards until your arm is straight along the side of your body.
Lower the weight back to the starting position in a controlled manner, resisting the weight all the way back down.

Don't just let the weight drop back down, this can cause injury.
Repeat on the other side.

Dips

Dips works the triceps as well as the chest.

At a dip station start with your palms facing inwards, holding your weight with your arms straight.
Slowly lower your body down and back up again.
Don't let your body drop down, this can cause injury.

Behind the Back Dips

Behind the Back Dips again works the triceps.

Start by placing two flat benches next to each other, far enough apart that you can rest your feet on one but can't quite sit on the other one.
Place your feet on one bench and then rest your weight on your hands on the edge of the other bench, palms facing backwards so that your hands can grip the edge of the bench.
Slowly lower your body down so that your butt almost touches the floor, but not quite.

Then raise yourself back to the starting position.
If you need more weight you can place a plate on your lap. For that extra work, you can place a couple of plates, and with a partner, have him/her take a plate of when you can't quite lift yourself back up.
Continue this until all the plates are off and you can't raise yourself back up.

Home || Body Building || Yoga || Weight Loss || Diabetes || Meditation || Book Review || Supplement Reviews || Contact us || Site Map || Fitness Directory