Lee Walker Personal Training
Lee Walker Personal Training

Triceps

The largest muscle group in the upper arm and the muscles engaged when straightening the upper limb.

 

 

Body Ups

 

Start Position

Finish Position

 

TypeStrength

Main Muscle WorkedTriceps

Other MusclesChestShoulders

EquipmentBody Only

Mechanics TypeIsolation

LevelIntermediate

Sport: No

ForcePush

 

  1. Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
  2. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
  3. Slowly lower your forearms back to the ground by allowing the elbows to flex. Repeat for the desired number of repetitions.

 

Close Grip EZ Bar Press

 

Start Position

Finish Position

 

Type: Strength

Main Muscle WorkedTriceps

Other MusclesChestShoulders

Equipment: E-Z Curl Bar

Mechanics TypeCompound

Level: Beginner

Sport: No

ForcePush

 

  1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  5. Repeat.

 

Dips

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push

 

  1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

 

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

 

Tricep Pushdown With Rope Attachment

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push

 

  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

 

Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.

Same as the Triceps Pushdown except with the rope attachment.

 

Cable One Arm Tricep Extension

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push

 

  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  4. Squeeze the triceps and hold for a second in this contracted position.
  5. Slowly return the handle to the starting position.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

 

Variations: You can use exercise bands to perform this exercise

 

Decline EZ Bar Tricep Extension

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push

 

  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Repeat until the recommended amount of repetitions is performed.

 

Variations: You can use a straight bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.

 

Body Tricep Press

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Equipment: Body Only
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push

 

  1. Position a bar in a rack at chest height.
  2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
  3. Begin by flexing the elbow, lowering yourself towards the bar.
  4. Pause, and then reverse the motion by extending the elbows.
  5. Progress from bodyweight by adding chains over your shoulders.

 

Skull Crushers

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Forearms
Equipment: E-Z Curl Bar
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push

 

  1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  3. Lift the bar back to the starting position by extending the elbow and exhaling.
  4. Repeat.

 

Want more ideas or suggestions? Why not check out www.manvsweight.com for some great training methodologies and practices. Its a great site and the facebook page of the same name also has lots to read and discover and do.

heres a tricep workout recently posted

http://www.manvsweight.com/bodyweight-triceps-exercises/

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