Tricep Exercises
| Step 1
Grasp a single handle attached to the high-cable pulley with your palms facing up also know as a supinated grip. Make sure you standing in front of the weight stack.
| Step 2
Your upper arm and elbow should be securely locked at the side of your body. Keep your arm at a 90° angle for your start position.
| Step 3
Slowly extend your arm down to your side until your arm is straight. Exhale as you perform this movement. Your upper arms should remain stationary at all times.
| Step 4
Squeeze the triceps at the bottom position. Slowly return the handle to the starting position. Then, switch arms and perform the same movement with the other arm. Repeat for the prescribed repetitions. Typically 12-15 reps.
| Step 1
Use a rope and attach to a low pulley. Then, starting out with a light weight, grasp the rope with both hands and face away from the cable.
| Step 2
Carefully position your hands behind your head with your elbows bent. Elbows should stay close to your ears. Place your one foot forward to help stabilize your body. This is your starting position.
| Step 3
Slowly raise your hands above your head extending through the elbow while keeping the upper arm close to your ears.
| Step 4
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
| Step 5
Repeat for the prescribed number of repetitions.
| Step 1
Sit on a bench with your hands placed close to your hips on the bench. Carefully place your legs across another bench with your entire body suspended between the benches. This will be your starting position
| Step 2
Slowly lower your body by bending at the elbows until you are at an angle slightly less than 90 degrees between the upper arm and the forearm. Elbows should be close into the body during this movement.
| Step 3
Engage your triceps to bring your body up again, lift yourself back to the starting position.
| Step 4
Repeat for the prescribed amount of repetitions.
| Step 1
Use a close grip with an EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor.
| Step 2
Slowly lower the bar by allowing the elbows to flex while keeping the upper arms stationary. Inhale here. Pause once the bar is directly above the forehead.
| Step 3
Lift the bar back to the starting position by extending the elbow and exhaling.
| Step 4
Repeat.
| Step 1
Start on a flat bench with one knee and same side arm supported firmly on the bench. With opposite hand, grab a dumbbell with your palm facing your body. Keep your back straight with a slight bend in the knees and bend forward at the waist. Make sure to keep your head up. Your elbows should be close in to your body and parallel to the floor. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
| Step 2
While keeping your upper arms stationary, exhale and use your triceps to (kickback) the weights until the arm is fully extended.
| Step 3
Squeeze and pause briefly at the top, then slowly lower the dumbbells back down to the starting position.
| Step 4
Repeat the movement for the prescribed amount of repetitions. Typically 12-15 repetitions.
