BEST TRICEP EXERCISES WORKOUTS
REVIEWED
Best tricep exercises : Incline Barbell Triceps
Extension : Grasp a barbell, hands a bit narrower than shoulder
width, palms facing back. Lie back on a steep incline bench
with your head at the top. Push barbell up over your head to
straight arm position. Keeping your upper arms locked vertical
close to your head, lower the barbell in an arc behind your
head until your triceps feel well stretched. Push barbell back
up following the same arc to start position and repeat. Can
also be done seated or standing with 2 dumbbells, palms facing
inward.
Decline Dumbbell Tricep
Extension
Second tricep workouts : Lie back on a decline bench
grasping two dumbbells. Extend your arms straight up
vertically, elbows locked palms facing each other. Keeping your
upper arms locked in the upright position, slowly lower both
forearms so the dumbbells arc down either side of your head.
Keeping upper arms locked vertically, extend your forearms back
up in the same arc until your elbows are locked.
Dips - Tricep Version
Third triceps exercise: Grip the handles of the dip bars and
lift yourself up to start position. Keeping elbows tucked in
and your body straight upright, bend your elbows lowering your
body until you feel a pull in your shoulders. Push your body
back up in the same manner and repeat.
Dip Machine Tricep Exercises
Fourth tricep workouts : If your bodyweight prohibits
you from performing a series of dips, use a dip machine
instead.
Bench Dips Tricep Workouts
Fifth tricep exercises : Position two benches parallel to
each other a few feet apart. Sit on the edge of one bench
facing the other, hands gripping the edge of the bench to
either side of your hips. Shifting your feet forward across the
floor, slide your rear just off the edge of the bench so that
your hands are supporting the weight of your upper body. Lift
your feet one at a time up to rest on the opposite bench so
that your body is suspended between the benches. Cross one foot
over the other and slowly lower yourself towards the floor,
bending your elbows to no more than a 90 degree angle. Slowly
push your self back up, straightening your arms until elbows
lock and repeat. For more resistance, get someone to place a
weight plate on your thighs.
Cable Lying Tricep Extension
Sixth triceps workout : Lie back on a flat bench positioned
about a foot or so away from a low pulley cable station, head
at the end of the bench closest to the pulley. Grasping the
short bar attachment with a narrow overhand grip, extend arms
straight up. Keeping your upper arms vertical in the same
position at all times, bend your elbows lowering bar slowly to
your forehead. Push the bar back up to start position by
extending your arms and straightening your elbows and
repeat.
Cable One Arm Tricep Extension
Seventh tricep exercises : Standing facing a high pulley
cable station, hold the stirrup handle attached to the cable in
one hand with an underhand grip (palm upward). Pull the handle
down and lock your upper arm straight down against the side of
your body, with your forearm out at a right angle. Pull the
handle down by extending your arm down by your side until
straight. Slowly return to start position and repeat. Perform
the same repetitions with your other arm.
Cable Rope Overhead Tricep
Extension
Eighth tricep workouts : Standing facing away from a low
pulley cable station, holding the rope attachment with both
hands extended directly over your head, arms straight. Keeping
your upper arms and elbows locked in place vertically next to
the sides of your head, bend your elbows, slowly lowering the
rope behind your head until your triceps feel well stretched.
Push back up by extending your arms to elbows locked straight
up position and repeat.
Close Grip Barbell Bench Press Tricep
Exercises
Ninth tricep exercises : Lie on your back on a flat bench,
feet flat on the floor either side. Grip barbell with hands a
foot or so apart over your body. Hold barbell above your upper
chest, arms straight. Bending elbows and keeping arms close to
your sides, slowly lower barbell towards your chest, lightly
touching just below nipples. Push barbell straight up over your
chest; straighten arms and lock elbows concentrating on using
triceps to push. Slowly lower barbell and repeat. Use one or
two spotters to hold the barbell for you at the start and end
of this exercise.
Will Brink's
Bodybuilding Revealed receives our highest
recommendation.

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