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Triceps
Triceps
TRICEPS
EXERCISES
Close-Grip Bench Press
These place intense stress on the inner pectorals, anterior-medial deltoids, and of coarse, triceps.
The narrower the grip on the bar, the more stress you place on the triceps and the less you place on pecs and delts.
Your grip should leave your index fingers 5-8 inches apart.
Have a training partner help you lift the weight off the rack so that your arms are above your chest.
Be sure that your upper arms travel nearly directly out to the sides.
While slowly bending your arms, lower the weight to your chest.
Without bouncing the bar, slowly push the weight back up to starting position.
This exercise can also be performed on incline or decline benches.
Try varying the width of your grip to see how it differently if works your pecs, delts, and triceps.
Triceps Parallel Bar Dips
This is generally considered a pectoral excersize, as it places intense stress on the pecs, anterior-deltoids and triceps, but when the torso maintained erect underneath the body, this is one of the best movements for the triceps.
Jump to a supported position on the bars with your palms facing inward, arms straight, legs bent, and ankles crossed.
Keep your torso perfectly erect throughout the movement.
Bending your arms, lower your body as far down between the bars as possible.
Without bouncing in the bottom position, slowly raise your body to the start position.
When you become strong enough to use extra weight, you can dangle a dumbbell or plates beneath you with a rope or belt.
Pulley Pushdowns
This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads.
Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle.
Your feet should be shoulder width apart about 10-12 inches back from the handle.
Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set.
Leaning slightly forward, move your forearms down, slowly straightening your arms.
Hold the straight-arm position momentarily, while flexing your triceps intensely.
Slowly return to the starting point.
A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.
Lying Barbell Triceps Extensions
These fundamental favorites isolate intense stress on the triceps, particularly the medial and outer heads.
Taking a narrow overgrip in the middle of a moderately weighted barbell, lye on your back on an exercise bench.
Keep your feet on the sides of the bench to provide balance.
Extend your arms straight up above your head.
With your upper arms remaining motionless throughout the set, bend your elbows allowing the barbell to travel downward in a semicircular arc until it slightly touches your forehead.
Reverse the direction of the movement of the bar using only tricep strength to slowly straighten your arms.
There are many effective variations, such as using different grip widths, doing them seated, using an undergrip, or using a decine or incline bench.
One-Dumbbell Triceps Extensions
This movement stresses the entire triceps muscle complex, particularly the inner and medial heads.
Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor).
To keep the weight from slipping, encircle your thumbs around the dumbbell handle.
Lift the dumbbell straight up above your head. This is the start position.
Lower the weight slowly behind your head until your arms are full bent.
Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.
You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.
Standing Barbell Triceps Extensions
This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex.
Take a narrow overgrip in the middle of a moderately-weighted barbell.
With feet about shoulder width apart, stand erect and extend your arms straight up from your shoulders.
Keep your upper arms in the same position, while you lower the weight slowly behind your head until your arms are completely bent.
Without bouncing in the bottom position, slowly raise the bar back to the start position.
You can vary the width of your grip on the bar or use an undergrip to isolate different parts of the muscle. You can also do these seated to isolate your legs from movement, making the exercise somewhat stricter.
List of other tricep exercises...
Pullover-and-Presses
Reverse-Grip Bench Presses
Dips between Benches
One-Arm Dumbbell Triceps Extensions
Two-Dumbbell Triceps Extensions
Power Pushdowns
Reverse Pulley Pushdowns
One-Arm Pulley Pushdowns
Incline Cable Triceps Extensions
High-Pulley, Long-Cable Triceps Extensions
Kneeling High-Pulley, Long-Cable Triceps Extensions
One-Arm, High-Pulley, Long-Cable Triceps Extensions
Barbell Triceps Kickbacks
Dumbbell Triceps Kickbacks
One-Arm Cable Triceps Kickbacks
The information in this article is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of healthcare professionals. Before starting an exercise program, consult a physician..
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