Triceps

Bench Dips

Bench Dips

  • This primarily hits the Lateral Head.
  • To make it harder, place a weight in your lap.
  • To make it easier, use straight legs and place them on the floor.
  • Keep the back straight.

Cable Kickback

Cable Kickback

Image Credit: @PJPTPerformance
  • This hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • Pause briefly when the arm is fully extended to make it more effective.
  • Keep the body tight and initiate movement through the elbow.
  • This can be done standing or with a forward lean

Cable Tricep Pushdown

Cable Tricep Pushdown

  • This primarily hits the Lateral and Medial Heads.
  • Initiate the movement with elbow flexion and extension.
  • Make sure you straighten the arms fully to hit the triceps best.
  • Good finisher exercise to end a session.
  • Keep elbows at the side, abs tight, body upright.

Cable Tricep Pushdown (Reverse Grip)

Cable Tricep Pushdown (Reverse Grip)

Image Credit: @PJPTPerformance
  • This primarily hits the Long and Medial Heads.
  • Elbows in but slightly in front of the body. Slight forward lean.
  • Use a lighter weight as there is more elbow stress.
  • Pause at full extension.
  • This is a good finisher with 15-20 reps.

Dip Machine

Dip Machine

dip machine

  • The dip machine hits All Three Heads of the tricep.
  • Make sure the arms go fully straight.
  • Hold for a count of ONE with arms extended.
  • Focus on feeling the tricep working.

Dumbbell Tricep Extension

Dumbbell Tricep Extension

  • A variation of the French Press.
  • This can hit All Three Tricep Heads.
  • You can also do this exercise from standing.
  • For added focus, try the movement with one arm.
  • Extend the arms straight overhead, keep the body stiff.