Tag Archives: Triceps

Muscle Group: Triceps As the name indicates this is an old-school exercise. Fixed Bar Triceps Extensions fully stretch and develop the triceps. Find a fixed horizontal bar positioned at about waist height, a smith machine is great for this. Grab the bar with an overhand grip, hands about shoulder width apart. Lock your arms out to support your weight, then […]

Muscle Group: Triceps Bench Dips are a variation of standard Dips, sometimes referred to as a behind the back dips. The more you weight the harder this movement will be. The further you put your feet out the harder this movement will be. A set of Skull Crushers followed by Bench Dips are an insane superset which will completely destroy […]

Muscle Group: Triceps Dips are a mass builder for the triceps and develop a lot of thickness, particularly surrounding the elbow. Dips are also a chest exercise, but they can be done in a way that focuses on the triceps. Getting strong at dips will help you in benching and pressing movements. Warning: If your shoulders are damaged or injured […]

Muscle Group: Triceps Lying Dumbbell Extensions to the side of the head are done with one dumbbell at a time. Lie down on a bench and place your non-working hand on its respective hip. Grab and bring a dumbbell across your body to your opposite shoulder, this is the starting position. Keeping your elbow in place, extend the weight up […]

This another one of Rich Piana’s favourite tricep exercises. Standing Overhead Rope Cable Extensions hit the long head (inner part) of your triceps. The long head makes up the majority of your triceps and your triceps make up the majority of your arm. Attach a rope around a low pulley cable. You can have the pully down by the floor […]

Pushdowns are great for isolating your triceps. You can utilize the Reverse Grip Pushdown as a starting exercise to warm up your elbows or to finish off your triceps with a great pump. Here we work the triceps through a full range of motion. The reverse grip version of the pushdown keeps your form more strict. Attach a short bar […]

Seated Kickbacks work the upper portion of your triceps. Consider throwing these in after Dumbbell Curls for a quick yet effective superset. Pick up a pair of dumbbells and sit at the end of a bench or chair and lean forward at the waist. We are going to be working both arms at the same time. Now bend your arms […]

Looking to break through a plateau? You’re going to need some shock training! This exercise is a mass builder which will hit all three heads of your triceps for insane growth. Hold a barbell using an overhand grip, with your hands about 6-8 inches apart. You can also do this exercise with an EZ curl bar or on an incline […]

Muscle Group: Triceps This an amazing finishing exercise to add into your tri routine. Dumbbell One-Armed Overhead Tricep Extensions allows you to work the triceps independently of the other for more isolation. We are going to focus on getting a full range of motion with this exercise. Control is the name of the game here. Take a seat on a […]

Muscle Group: Triceps This exercise is a mass builder, plain and simple. No gym, no excuse – body weight Close Grip Push-ups in sets of 20 reps will blow your arms up. If you are an experienced bodybuilder you can make it harder by adding more resistance. Try placing plates or a weighted backpack on your back. Get down on […]