» Triceps
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 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
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) 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 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
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.
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