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Lying Dumbbell Triceps Extension

Areas Worked

Back of Upper Arm

Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face inwards. Bend at your elbows keeping them in a static position throughout the movement, slowly lowering, focusing on keeping the dumbbells under control and down until you feel a slight stretch in the back of the upper arm. Return the dumbbells up to the start position.   Breath out on the pushing phase and in on the return phase. 

Take great care with this one if you do not have much experience with it. Lower the weight slowly and tentitively on the first few reps keeping the dumbbells wide as not to collide with the sides of you head on the way down.

Perform one set of 10 - 15 reps

Posture 

Back flat, Head on bench and Abs tight, Feet flat on the floor.

Incline Dumbbell Triceps Extension

Areas Worked

Back of Upper Arm.


Sit on the end of an incline bench that has no more than a 45 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing inward slowly lower dumbbells down in an arc-shaped movement with elbows static and maintaining a vertical upper arm throughout. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes around 45 degrees up and Abs tight.

Over-Head Cable Triceps Extensions

Areas Worked

Back of Upper Arm.

In this exercise you will notice the tension coming in on different parts of the movement compared to the barbell and dumbell exercises using the same position, which will, in turn, add variety to your triceps workouts.

Set cable position low. Sit on a bench with a vertical back rest, grab the rope handles or get someone to pass them to you. Sit back against bench letting the rope handles hang down behind you. Keeping your elbows static start to pull the handles upwards and forwards squeezing at the top of the movement. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees up and Abs tight.

Incline Barbell Triceps Extension

Areas Worked

Back of Upper Arm


Lay on a incline bench with an angle of no more than 45 degrees. Grab bar with a slightly narrower than shoulder-width equidistant grip - (thumbs AROUND the bar) and gently push off the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it backward and downward in an arc maintaining a vertical upper arm throughout and keeping your elbows static and above your body. Return to the start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to around 45 degrees up and Abs tight.

Triceps Kickbacks

Areas Worked

Upper and Middle Back

Place one knee on a bench with hand of same side resting on the front of the bench for balance.
Grab a dumbbell. With palm facing inward. Aiming to keep the upper arm horizontal
and your elbow close to your body start to pull dumbbell back and up in a arc. Squeeze at the top. Return to start position. Repeat on other arm. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes around 45 degrees downward and Abs tight.

Decline Dumbbell Triceps Extension

Areas Worked

Back of Upper Arm.

Sit on the end of an decline bench that has no more than a 40 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing inward slowly lower dumbbells down in an arc-shaped movement with elbows static and maintaining a vertical lower arm throughout. Return to start position. Breath in on the lowering phase and out on the return phase. Be careful with this one as you can slide down the bench. Wrap legs around pads if bench has them.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes to ceiling and Abs tight.

Flat Barbell Extension

Areas Worked

Back of Upper Arm


Lay on a flat bench. Grab bar with a slightly narrower than shoulder-width equidistant grip - (thumbs AROUND the bar) and gently push off the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it backward and downward in an arc maintaining a vertical upper arm throughout and keeping your elbows static and above your body. Return to the start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to around 45 degrees up and Abs tight.

Decline Barbell Triceps Extension

Areas Worked

Back of Upper Arm

Lay on a decline bench with an angle of no more than 40 degrees. Grab bar with a slightly narrower than shoulder-width equidistant grip - (thumbs AROUND the bar) and gently push off the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it backward and downward in an arc maintaining a vertical upper arm throughout and keeping your elbows static and above your body. You may either lower the bar to just before your fore head or behind the head for a fuller range of movement. Return to the start position. Breath in on the lowering phase and out on the return phase.
Be careful with this one as you can slide down the bench. Wrap your legs around pads if the bench has them.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to ceiling and Abs tight.

Triceps Rope Push-Down

Areas Worked

Back of Upper Arm

Stand in front of the pulley machine with a hip to shoulder-width stance, adjust cable so that when you grab rope handles you have a full bend in your arm. Whilst holding the rope handles bring your elbows close to your waste and hips and hold them in this position. Keeping your elbows static and maintaining a vertical upper arm throughout start to push down as your arms start to straighten and the rope handles flare out. Return to start position. Breath out on the pushing phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight

Cable Triceps Extension

Areas Worked

Back of Upper Arm.

In this exercise you will notice the tension coming in on different parts of the movement compared to the barbell and dumbell exercises using the same position, which will, in turn, add variety to your triceps workouts.

Set cable position low. Sit on a bench, grab the rope handles or get someone to pass them to you. Sit back against bench letting the rope handles hang down behind you. Keeping your elbows static start to pull the handles upwards and forwards squeezing at the top of the movement. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees up and Abs tight.

Close-Grip Bench Press with E-Z Bar

Areas Worked

Back of Upper Arm

Lay on a flat bench. Grab bar with a narrow equidistant grip - (thumbs AROUND the bar) and gently push off of the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it down toward your chest maintaining a vertical lower arm throughout and keeping your elbows out and away form your body. Return to the start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to ceiling and Abs tight.

Over-Head Triceps Extension

Areas Worked

Back of Upper Arm

Stand with a shoulder-width stance, grab a dumbbell and raise it above your head keeping your upper arm and elbow static, gently and slowly lower the dumbbell down and behind your head as far as you can. Return to the start position. Breath in on the lowering and out on the return movement. Repeat on other arm.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.