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Triceps

Bench Dips

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

cable kickback

  • 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.

Cable Tricep Pushdown

Cable Tricep Push-down

cable tricep push-down

  • 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)

cable tricep push-down reverse grip

  • 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.
  • You can use an E-Z Curl Bar.
  • 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.tr

Dumbbell Tricep Extension

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.

PJR Pullover

PJR Pullover

PJR pullover

  • This hits the Long Head of the Triceps.
  • Rest the upper back on a bench, keep the core tight.
  • The movement comes from shoulder extension, not the elbows.
  • Don’t lower too far as the back will hyper-extend.

Single Arm Dumbbell Extension

Single Arm Dumbbell Extension

single arm dumbbell extension

  • This can hit All Three Tricep Heads.
  • You can also do this exercise seated.
  • Keep the core engaged.
  • Lower behind the head and return to full extension.

Skull Crushers

Skull Crushers

skull crushers

  • This works All Three Tricep Heads.
  • Lower it behind the head for a fuller range of motion.
  • Come back to straight arms every rep to hit the triceps.
  • Best for higher rep work (10-15 reps) with 2 mins rest or less.
  • Try a false grip (don’t wrap thumb round bar).

Tricep Dips

Tricep Dips

tricep dips

  • This works All Three Tricep Heads.
  • Watch this to understand how to hit the triceps more.
  • Avoid too much forward lean, as that hits chest more.
  • Lower until shoulders are slightly below the elbow.
  • Head in line with spine.