Exercise 1: Tricep Cable Pushdown
Primary Muscle
(Triceps)
Secondary Muscle
(Shoulders, Chest, Back)
Equipment Needed
(Standing cable machine, straight-bar or angled bar attachment.)
Mechanics Type
(Isolation)
Proper Exercise Technique...
-Take a few steps back from the machine and using an overhand grip, space your hands on the bar slightly less than shoulder-with apart. You can also perform this movement with one foot in front of the other if it feels more comfortable. Lean forward and start with the bar touching your forehead. With force, drive the weight down to your waist by extending your elbows. Make sure to keep your elbows close to your sides at all times. Once you have locked your elbows out at the bottom, squeeze your triceps and then return the bar back to the starting position by touching your forehead.
Exercise 2: Close Grip Bench Press
Primary Muscle
(Triceps)
Secondary Muscle
(Chest, Shoulders)
Equipment Needed
(Flat Bench, Barbell)
Mechanics Type
(Compound)
Proper Exercise Technique....
-Lie down on a flat bench and grip the bar anywhere from 8-10 inches apart. With your feet, butt and shoulders firmly planted on the bench, un-rack the bar. Keep control of the weight, lower the bar until it touches the middle of your chest. Pause briefly at the bottom and then drive the weight back up to the starting position.
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Exercise 3: Overhead Dumbbell Extensions
Primary Muscle
(Triceps)
Secondary Muscles
(Shoulders)
Equipment Needed
(Flat bench, dumbbell)
Mechanics Type
(Isolation)
Proper Exercise Technique....
-While sitting on a flat bench, pick up a dumbbell off the floor and place it on your thigh. Grip the weight by placing both hands, one overtop of the other, inside the dumbbell and holding the top set of plates. Use your thigh to help kick the weight up and up onto your shoulder. Extend the dumbbell directly overhead and fully extend your arms. Start the movement by lowering the dumbbell behind your head until you feel a complete stretch in your triceps. Pause very briefly at the bottom and then drive the weight back up by extending your elbows until they are fully locked out. Having a spotter is important for this lift in case you reach muscular failure when the weight is behind your head. The spotter can simply grab the weight from you and place it on the ground.
Tip: Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top. Having a spotter is very important for this exercise to make sure you don't injure yourself.
Exercise 4: Close Grip Tricep Dips
-Grip the dip bars about shoulder width apart and start the movement with your arms fully extended and your body upright. Lower your body until your upper arms are just below parallel to the ground, pause briefly at the bottom, and then drive your body back up until your triceps are fully contracted and locked out.
Tips: Make sure not to grip the bars too wide as this will shift the stress from your triceps to your chest. Also remember to stay upright throughout the movement rather than leaning forward. If you can perform more than 7 reps using your own bodyweight, use a weight belt and dumbbell to add extra resistance.
TO BE CONTINUED.........
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