Tricep Kickback with Dumbbells
Set up next to a flat bench Bend your left knee and place it on
the bench Place your left hand on the bench to support your weight, and line your back up at a 45 degree angle Grab a dumbbell in your right hand and place your feet on the floor Bent your right arm and raise it up to your shoulder – this is the starting position Kick your arm back in a controlled manner by extending your arm Return to the starting position and repeat for the desired number of reps Repeat for the other arm
Triceps Pushdown with Cable
Set up in front of the cable
machine and attach a shot bar to a high pulley Hold the handle with both of your palms facing down Keep your back straight and your core tight Keeping your elbows close to your side, push the handle down towards your thighs Pause briefly at the bottom of the movement and return to the starting position in a controlled manner
Standing Triceps Extension
Set up with your feet shoulder
width apart, your core tight and your back straight Hold a dumbbell in each hand with both palms facing up Lift the weight up over your head and carefully lower the dumbbell in an arc behind you Raise the weight back up the to the starting position above your head in a controlled manner
Triceps Pushups
Set up by kneeling on the
floor with your hands and thumbs together and push yourself up onto your toes Keep your core tight and your back straight Lower your body to the floor in a controlled manner by bending your arms until you are almost touching the floor Push yourself back up to the starting position in a controlled manner
Bench Dips
Set up with two flat benches
roughly 3-4 feet apart Sit on one bench and place your feet on the other, suspending your legs between the two You can cross your feet for additional support Hold on to the bench with both hands and carefully lower yourself to towards the floor by bending the elbows Pause briefly at the bottom of the movement before pushing yourself back up to the starting position
Bent Over Two Arm Triceps Extension
Set up with your feet about shoulder
width apart and your core tight Bend over at the waist, keeping your back straight, until your torso is parallel with the floor Grasp a dumbbell in each hand Bring your right arm up to your side, until the dumbbell is in line with your chest Keeping your lower arm vertical, press your arm back in an arc Return to the starting position and repeat for the left side This movement can also be performed with one arm at a time
Narrow Grip Bench Press
Set up on a flat bench with your back
flat on the bench and both feet flat on the floor Grab the barbell inside shoulder width, approximately 14” apart Lift the barbell off the rack and move it above the middle of your chest Lower the bar in a controlled manner until it lightly touches your chest Push the bar back up until your elbows are locked and your arms are fully extended Continue for the desired reps
Lying Triceps Press with Barbell
Set up on a flat bench with your head
at one end Ideally you should be using an EZ bar or a curl bar – grasp it with an overhand grip Keeping your elbows in close, raise the bar straight up over your shoulders Lower the bar in an arc over your head in a controlled manner Return to the starting position and repeat for the desired rep range This movement can also be performed with dumbbells
Bodyweight Tricep Dips
Set up on the parallel bars
and push yourself up until both elbows are locked Keeping the elbows close to the body, lower yourself down until the upper arms are parallel to the floor Push yourself back up to the starting position in a controlled manner
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