Exercise Database

Clap Push-ups

Clap/Plyo Push-ups

clap push-ups

  • Don’t worry about full extension of the arms.
  • These are explosive and a great warm-up exercise for chest day.
  • The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
  • Try 2-3 sets of  8 reps before your main workout to activate your chest muscles.

Cable Overhead Tricep Extension

Cable Overhead Tricep Extension (Rope)

Image Credit: @PJPTPerformance
  • This emphasises the Long and Medial Heads of the Triceps.
  • Set the Cable around waist height to allow for overhead extension.
  • Push the hands away at the top for a stronger contraction.
  • You can also do single arm version.

Dumbbell Kickback

Dumbbell Kickback

  • The dumbbell kickback hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • To increase the contraction, hold at full extension for 1 second.
  • Keep the elbow high for all reps.
  • If you have access to a cable machine, that is a better alternative.

French Press

French Press

french press

  • The French Press hits the Long Head of the tricep.
  • To make it easier on elbow and wrist joints, use an E-Z Curl Bar.
  • Palms face forward, lower behind the head and extend to straight arm.
  • You can also do this from a standing position.

Close Grip Bench Press

Close Grip Bench Press

  • Have the elbows OUT to hit the Lateral Head.
  • Keep the elbows IN to hit the Medial/Long Heads.
  • Straighten the arms each rep to hit the tricep fully.
  • Lower it slowly under control.
  • Try a pause at the bottom of the movement.

Single Arm Preacher Curl

Single Arm Preacher Curl

single arm preacher curl

  • The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension.
  • You can do this over the back of a bench, or use a preacher curl station.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.
  • If you want to hit the Long Head, stick with a concentration curl.