Triceps Exercises Video by No Nonsense Muscle Building
Close Grip Barbell Tricep Presses
Lying flat on a bench make sure your back is securely on the padding and your feet are flat on the floor. Start with your arms extended directly above your chest, using a narrow overhand grip on your barbell – about 7-8 inches apart – bend your elbows and slowly lower the barbell downwards until it nearly touches your chest. Push the barbell back up to starting position. Repeat the exercise to complete your required reps and sets.
Lying Decline EZ Bar Extensions
Lying flat on a decline bench make sure your back is securely on the padding. Using an EZ Bar, have a narrow overhand-grip. Start with your arms extended directly above your chest, bending your elbows, lower the bar down, keeping your elbows pivoted, until the bar nearly touches your forehead. Push the barbell back up to starting position. Repeat the exercise to complete your required reps and sets.
Close Grip Barbell Tricep Presses with Smith Machine
Position a flat bench underneath the Smith Machine. Lie flat on your back making sure your back is securely on the bench. Have a narrow overhand grip on the barbell, with your hands about 7-8 inches apart. If you have a look at the sides of the machine you will see large hooks, either side, which latch onto the frame work / rack. To unlatch the bar you slightly lift the bar and roll it forward (depending on how the machine is set up) until the hook is free from the frame. These bars are normally quite heavy so be careful. Now push the bar up until your arms are fully extended, but do not lock out your elbows. Then lower the bar down slowly until it nearly touches your chest. Repeat this movement until you have completed the required reps. At the end of the set re-latch or re-hook the barbell onto the frame work again.
Lying Overhead Cable Extensions
Get a training buddy to help you with this one. Use a bar attachment on the bottom pulley of the cable machine. Then move a flat bench up to the cable machine. Lie flat on your back with the top of your head facing the cable machine. Have your friend pull the bar up to you so you can position your hands on the bar, using an overhand grip. Start with the bar just above your forehead, with your forearms bent back so your elbows are pointing upwards. Now push the bar up extending your arms so they are virtually straight, keeping your elbows pivoted in the one position and squeezing your tricep muscles. Lower the bar back down again to starting position. Repeat the exercise to complete your set. Reduce your weights / resistance when performing this exercise.
1 Arm Pronated Dumbbell Extensions (Lying on bench)
Lying flat on a bench make sure your back is securely on the padding and your feet are flat on the floor. Place a dumbbell in your right hand (using an overhand grip – palms facing frontwards) with your right arm extended up directly above your chest. Have your left hand resting on your stomach (or you can place your left hand gently on your right bicep to support your right arm). Now lower the dumbbell down towards your left shoulder, keeping your right elbow pivoted, and then raise it back to starting position. Complete your reps and then swap sides, performing the dumbbell extension with your left arm. Note: go light with this exercise, reducing your weights to ensure you perform the exercise correctly.
Standing Dumbbell Extension
Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm and back straight. Holding a dumbbell in both hands, having both palms of your hands clasping one end of the dumbbell. With your arms extended above your head, palms facing up, and keeping your elbows slightly bent, lower the dumbbell down behind your head. Then push the dumbbell back up to starting point – ensuring you keep your elbows pivoted in the one position throughout the movement. Repeat the exercise to complete the required reps for your set. This exercise can also be performed seated on a bench.
Seated Single Arm Overhead Dumbbell Extension
You can perform the exercise either seated or standing. Sit on a bench with your back straight, midsection firm, and feet flat on the floor. Place a dumbbell in your right hand holding it above your head with your arm fully extended. Have your left hand down by your side or resting accross the front of your chest. Now lower the dumbbell down behind your head. Make sure you keep your elbow pivoted in the one position do not swing it back and forth. Raise the dumbbell back up and repeat the exercise. At the end of the set swap arms. Perform exercise for the required amount of reps alternating arms between sets.
Bent Over Dumbbell Triceps Kickbacks
Stand along side a flat bench. Place your right knee on the bench, lean forward and place your right hand on the bench to help stabalise you. Left foot on the floor. Keep your back straight, midsection firm. With a dumbbell in your left hand, bend your left arm and bring your elbow up to your side so your elbow is in line with your back or slightly higher. Keeping your elbow pivoted at that point extend your forearm out behind you until your left arm is nearly straight (don’t lock your elbows out). Squeeze your triceps at the top of the movement then lower your dumbbells to starting position. Once again, remembering to keep your elbows pivoted in the same position. Repeat for required amount of reps.
Rope Tricep Pushdowns
Stand facing the cable machine, have your knees slightly bent. Lean forward slightly, keeping your midsection firm, chest out. Use a rope attachment on the top pulley. Grasp the rope with each hand, ensuring your palms are facing each other. Start with your elbows at your waist and your hands on the rope attachment around chest height, keep your head facing frontwards. Pull the rope down toward your thighs, keeping your elbows pivoted at your waistline, until your arms are nearly straight. Slowly return the rope back to starting position and repeat exercise.
Cable Tricep Pressdown
Stand facing the cable machine, have your knees slightly bent. Lean forward slightly, keeping your midsection firm, chest out. Using a bar attachment on the top pulley have an overhand grip. Have your hands about 8-10 inches apart. Start with your elbows at your waist and the bar level with your chest, keep your head facing frontwards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your and arms are nearly straight. Slowly return the bar back to starting position and repeat the exercise. Keep it smooth and don’t “clunk” the weight plates. Repeat for the required amount of reps.
Single Arm Across the Body Cable Tricep Extension
Stand next to the cable machine, facing frontwards with the right side of your body next to and facing the pulleys. Have your feet shoulder width apart, knees slightly bent, midsection firm and your back straight. Using a handle attachment on the top pulley, have your right hand on your hip and your left hand holding the handle attachment near your right shoulder (palm facing your body). Keeping your left elbow pivoted on the left side of your body pull the handle downwards across your body past your left thigh. Squeeze your tricep muscle then slowly return the handle attachment back your right shoulder repeating the exercise until you have completed the set. Then swap arms. This is exercise will take some getting used to so make sure you use light weights, or even no weights at all, until you have perfected this movement. Use your “core” muscles to help stabalise you when performing this exercise.
Bench Tricep Dips
Sitting on a bench, have your legs extended out in front of you, knees slightly bent. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands either side of your backside – with your fingers facing frontwards – holding onto the sides of the bench. Place your backside to the edge of the bench, making sure the bench is secure and won’t slip out from under you. Now lift yourself off the bench, bending your elbows, lowering your body downwards – your elbows should not exceed the height of your shoulders. Push back up and lower your self down again. Do this for the required amount of reps. If you suffer from wrist and shoulder problems avoid this exercise.
© Mandy Gibbons
Virtual Fitness Trainer