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Triceps

Standing Dumbbell Triceps Extension

► Exercise Instructions 1. Stand up with a dumbbell held both hands and your feet about shoulder width apart then slowly use both hands to grab the dumbbell and lift it over your head until both your arms are extended while the dumbbell…

Close-Grip Barbell Bench Press

► Exercise Instructions 1. Lay back on a flat bench while using a close grip with hands around shoulder width apart, start lifting the bar from the rack and hold it straight over you with your arms locked. Then as you inhale, come down…

Dip Machine

► Exercise Instructions 1. Sit securely in a dip machine, choose the suitable weight and firmly grasp the handles, then while keeping your elbows in at your sides in order to place emphasis on the triceps and with your elbows should be…

Push Ups Close Triceps Position

► Exercise Instructions 1. While holding your torso up at arm’s length, lay on the floor face down and place your hands closer than shoulder width, while inhaling start lowering yourself until your chest almost touches the floor. 2.…

Triceps Overhead Extension with Rope

► Exercise Instructions 1. Select a suitable weight then attach a rope to a low pulley, then grasp the rope with both hands and face away from the cable to position your hands behind your head with your elbows point straight up. Your…

Triceps Pushdown – V-Bar Attachment

► Exercise Instructions 1. Attach a V-Bar to a high pulley and grab it with an overhand grip at shoulder width then stand upright with the torso straight with a slight bend forward. 2. While exhaling, push the bar down using your…

Reverse Grip Triceps Pushdown

► Exercise Instructions 1. Set an EZ or straight bar attachment on a high pulley machine, and while facing the bar attachment, grab it with the palms facing up with hands shoulder width apart so it is aligned with your chest. Make sure…

Triceps Pushdown

► Exercise Instructions 1. Connect a straight bar to a high pulley and grab with an overhand grip placing your hands shoulder width apart, then stand with your torso straight with a slight bend forward, and bring your upper arms close to…

Triceps Pushdown – Rope Attachment

► Exercise Instructions 1. Attach a rope to a high pulley and grab it with palms facing each other, then stand straight with a slight bend forward. 2. As you exhale, move the rope down as you bring each side of the rope to the side…