The following is a list of the tricep exercises for the beginner and the advanced.
Choose just one to two exercises per workout to build strong triceps.
Check out the free workouts section
for sample workouts.
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Exercises
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Ball Dumbbell Triceps Extensions
Preparation :
- Lie down face up on a ball under your shoulder blades.
- Bend your knees and feet should be pointing straight ahead on the floor.
- Your hips and knees should be in line with each other.
- Hold a dumbbell in each hand with elbows flexed and in line with shoulders.
Movement :
- Draw your belly button in.
- Extend your elbows until your arms are straight, keeping your arms in
line with your shoulders. - Slowly lower and repeat.
Ez-bar Triceps Extension
Preparation :
- Lie down face up on a bench.
- Bend your knees and feet should be pointing straight ahead on the floor.
- Your hips and knees should be in line with each other.
- Hold a barbell or ez-bar with elbows flexed and in line with shoulders.
Movement :
- Draw your belly button in.
- Extend your elbows until your arms are straight keeping your arms in
line with your shoulders. - Slowly lower and repeat.
Cable Pushdown
Preparation :
- Stand in front of cable machine with feet shoulder width apart and pointing
straigth ahead. - Grab the cable with your elbows flexed.
Movement :
- Contract your shoulder blades and draw your belly button in.
- Extend your elbows until your arms are parallel to your body.
- Slowly lower and repeat.