Tricep Bench Dips
This is a good exercise that works all of the triceps, but it emphasizes the outer head a little more then the other two heads. Secondary stress is applied to the deltoids.
1.Place two flat exercise benches parallel to each other and about two and a half feet apart (you may need to adjust the distance a bit after you try the movement).
2. Place your feet on one bench and your hands on the other bench.
3. Keep your legs together and your hands just a bit narrower then shoulder width.
4.Straighten your arms and position your body so it is L shaped between the two benches.
5.Bend your arms and slowly lower your body between the benches as far as comfortable. Hold this stretched position for a second.
6.Straighten your arms and push yourself back up to the starting position. Repeat.
Tricep Dumbbell Extensions .
This exercise can be perform either seated or standing
- Sit on a bench with a dumbbell held straight over your head with arm fully extended
- Without moving your elbow lower the dumbbell going as low as possible.
- Now extend your arm and get a full tricep extension.
- Repeat on the other hand after finishing this set.
Lying Barbell Extensions
This exercise works the triceps, particularly the large inner head of the tricep muscle. This exercise is done using lying on a bench a bar loaded with weights.
Lie on a bench with knees bent and feet flat on the bench.
2. Hold a bar with overhand grip hands 10 inches apart.
3. Press the weights up until your arms are locked out.
4. Keeping the elbows stationary bring the bar to starting position.
Tricep Push Downs
This exercise targets the triceps, particularly the outer head of the triceps.
1. Hook a small bar to the pulley and hold it with an overhand close grip. Keep your whole body steady.
2. Press the bar down as far as possible keeping your elbows locked.
3. Now release and get back to starting position
- Remember exert while you exert.
- Keep a controlled motion and avoid jerky movements
- Keep whole body steady.
