TRICEPS EXERCISE BIBLE - 1
Parallel bar dips
Objective: Dips are the classic triceps building exercise, and they bring excellent overall development when performed correctly.
Position: Supporting the body with both hands on parallel bars, with the torso erect and the legs hanging free.
Execution: Keep the arms close by the body and hold the chin up and chest out throughout the movement. As the arms are bent to lower the body the elbows should point backwards, not out to the sides. Lower the body between the bars as far as possible, and then lift it back up until the elbows lock out.
Tip: The number of repetitions can be increased indefinitely, but the exercise loses its capacity to develop muscle if you are performing more than 20-30 reps at a time, then becoming an endurance exercise. Increase the load with a weight belt so that the exercise remains a mass building movement.
Close-grip bench press
Objective: The bench press for the triceps is one of the most basic exercises for developing these muscles, and is essentially a close-grip bench press that builds overall mass in the arms.
Position: Lying face-up on a flat bench, holding a barbell with a grip of between 15-35 centimetres, which causes the tension to fall on the triceps.
Execution: Taking the bar off the support allow it to descend to the upper pectorals. Then press it up to full arm extension, and allow it to come down to almost touch the chest again before repeating the movement.
Tip: For better results move the bar slightly forward as you lift it up.
Lying barbell triceps extensions, or skullcrushers
Objective: This is a fantastic exercise for directly stimulating the triceps and building shape and size in these muscles.
Position: Lying face-up on a flat bench, holding a barbell above the neck with arms fully extended and a fairly close grip.
Execution: Slowly, lower the bar until it almost touches your forehead and, immediately, raise it back up in a slow and smooth movement. The elbows must stay close together and pointing upwards at all times. If the arms are allowed to separate the tension will fall away from the triceps onto other muscle groups.
Tip: To maintain constant tension on the triceps muscles do not lock out the elbows at the top of each repetition, and be sure to lower the weight under control, or you’ll really find out why this exercise is also known as skullcrushers. The exercise can also be performed on an inclined or declined bench to play with gravity and achieve constant tension on the working muscles.
Lying dumbbell triceps extensions
Objective: Lying extensions with dumbbells permit a greater stretch in the lower part of the movement, and the possible variation of the tension applied to the muscles by twisting the weights during the movement.
Position: Lying face-up on a flat bench, holding a dumbbell in each hand with the arms extended upwards.
Execution: Slowly, bend the arms to lower the dumbbells, while the elbows remain pointing up toward the ceiling. Here the weights can be lowered below chest level, increasing the triceps stretch compared to other versions of the movement. Also, the wrists can be twisted outwards during the ascending phase to work the triceps from a slightly different angle.
Tip: To maintain constant tension on the triceps muscles do not lock out the elbows at the top of each repetition, although they could be locked out occasionally to squeeze the triceps contraction in the final position.
One-arm lying dumbbell triceps extensions
Objective: Lying dumbbell extensions build overall size and shape in the triceps, but also allow you to target a specific head of the triceps muscles by changing the hand position.
Position: Lying face-up on a bench, holding a dumbbell in one hand with the arm extended upwards. You could hold it with a hammer grip, or equally with the palm facing the body.
Execution: Slowly, lower the weight down beside your head and, immediately, raise it back up in a slow and smooth movement. The elbows must remain pointing upwards the whole time.
Tip: To maintain constant tension on the triceps muscles do not lock out the elbows at the top of each repetition. With a hammer grip the tension will fall mainly on the lateral triceps head, while a reverse grip will target the long head of the triceps. Another alternative is to lower the weight across the face to the opposite shoulder.
Lying cable triceps extensions
Objective: This exercise stimulates the development of size and shape in the whole of the triceps muscles.
Position: Place a bench near a pulley and connect a bar to the lower cable. Lie on the bench with your head nearest the machine and take hold of the bar in both hands, extending your arms fully above your head.
Execution: Slowly, lower the bar until it almost touches your forehead and, immediately, raise it back up in a slow and smooth movement. The elbows must stay close together and pointing upwards at all times.
Tip: Try to lock out the elbows when your arms are fully extended in this exercise, because the cable provides constant tension so the muscle cannot relax in this position.