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Tips: Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!
Cable Incline Pushdown
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips:
Preparation:
Lie on incline an bench facing away from high pulley machine. Grasp cable attachment overhead with an overhand narrow grip. Position elbow to sides, slighty up.
Execution:
Extend arms with elbows stationary. Return until your forearm is close to your upper arm. Repeat.
Cable Incline Triceps Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips:
Preparation:
Grasp cable bar from behind with a narrow overhand grip. Position your elbows overhead.
Execution:
Extend your forearm overhead. Lower and repeat.
Cable Lying Triceps Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips: Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not move your elbows! They should stay in the same place at all times. Extend the arm back to the starting position. Repeat.
Cable One Arm Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips: With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight. Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms.
Cable Rope Overhead Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips: Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.
Close-Grip Bench Press
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: Barbell
Mechanics Type: Compound
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Tips: Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8 - 12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push.
Decline Close Grip Bench To Skull Crusher
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Tips: The ULTIMATE triceps exercise. It combines the explosive power of the close grip bench press with the unmatched stretch and concentration when doing skull crushers. Form is extremely important, stress on the eccentric (lowering) portion of the movement and contract at the top of the movement. Start with a bench press from the lower chest, then as you lockout, contract and begin lowering for the eccentric portion of the skull crusher. Now raise the barbell again and do the eccentric portion of the bench.
Decline Dumbbell Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
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Tips: Position yourself face up on an incline bench. With a dumbbell in each hand, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.
Decline EZ Bar Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Tips: Position yourself face up on an incline bench. Using an EZ bar, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.
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