Category: Arms

Triceps Dips

Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of the other bench:

• Inhale, then dip by bending the elbows and rise by extending the forearms.
• Exhale at the end of the movement.

This exercise works the triceps and pectorals as well as the anterior deltoid.
Resting weights on top of the thighs increases the difficulty and intensity of the dip.

Triceps dips are a versatile exercise that can be performed with or without added weight, making it suitable for all levels of fitness.

By controlling the descent and ascent, you can challenge the triceps and make the most of this effective exercise.

Triceps Kickbacks

Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back. Bend the elbow and hold the upper arm horizontally alongside the body:

• Inhale and extend the forearm.
• Exhale at the end of the movement.

This is an excellent exercise for pumping the triceps group.
Perform this exercise until you feel a burn for best results.

Variations:

• One-arm cable triceps kickbacks – performed using a cable machine with one arm at a time, emphasizing the isolated contraction of the triceps.

• Dumbbell triceps kickbacks with a twist – performed with a twisting motion at the top of the extension to increase the stretch in the triceps.

• Banded triceps kickbacks – performed with resistance bands for a more challenging and dynamic workout.

• Alternating triceps kickbacks – performed by alternating arms during the set for a more cardiovascular challenge.

• Bent-over triceps kickbacks – performed with a slight bend in the knees and hips, putting more emphasis on the upper triceps.

Seated E-Z Bar Triceps Extensions

Sit or stand and grasp an E-Z bar with an overhand grip and arms vertical:
Inhale and bend the elbows to lower the bar
behind the head.

• Return to the initial position.
• Exhale at the end of the extension.

The vertical position of the arms strongly stretches the long head of the triceps brachii, emphasizing its contraction while working.
An overhand grip isolates the lateral head of the triceps brachii.
Contract the abdominal muscles and avoid arching the low back. If possible use a bench with support for the low back.

Variations:

• Close grip seated E-Z bar triceps extensions – performed with a narrow grip on the E-Z bar to emphasize the outer head of the triceps

• Reverse grip seated E-Z bar triceps extensions – performed with an underhand grip on the E-Z bar to emphasize the inner head of the triceps

• Seated E-Z bar overhead extensions with a twist – performed with a twisting motion of the E-Z bar at the top of the extension to add an extra stretch to the triceps

• Seated E-Z bar skull crushers – performed with a slow and controlled descent of the bar towards the forehead to increase the time under tension of the triceps.

Seated Dumbbell Triceps Extensions

Sit and grasp a dumbbell, holding it behind the neck:

• Inhale, and extend the forearm.
• Exhale at the end of the
movement.

The vertical position of the arm strongly stretches the long head of the triceps brachii, emphasizing its contraction while working. Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

One Arm Dumbbell Triceps Extensions

Sit or stand and grip a dumbbell in one hand with the arm vertical:

• Inhale and bend the elbow to lower the dumbbell behind the head to the neck.
• Return to the initial position.
• Exhale at the end of the movement.

The vertical position of the arm stretches the long head of the triceps brachii, emphasizing its contraction while working.

Comment: Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

Variations:

• Seated one arm dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending one arm overhead at a time.

• Lying one arm dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending one arm straight up towards the ceiling.

• Bent-over one arm dumbbell triceps extensions: This exercise involves bending over at the waist, with one arm hanging straight down and holding a dumbbell, and then extending the arm straight up behind you.

• Concentration one arm dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.

Dumbbell Triceps Extensions

Lie on a flat bench and grasp a dumbbell in each hand with the arms vertical:

• Inhale and lower the forearms by bending the elbow with a controlled movement.
• Return to the initial position.
• Exhale at the end of the effort.

This exercise works all three heads of the triceps brachii equally.

Variations:

• Seated dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending your arms overhead.

• Lying dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending your arms straight up towards the ceiling.

• Bent-over dumbbell triceps extensions: This exercise involves bending over at the waist, with your arms hanging straight down and a dumbbell in each hand, and then extending your arms straight up behind you.

• Concentration dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.

• One arm dumbbell triceps extensions: This exercise involves using one arm at a time to perform the triceps extension, making it a great way to isolate each arm individually.

Triceps Extensions

Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical:

• Inhale and lower the barbell to the forehead or behind the head by bending the elbows.
• Return to the initial position.
• Exhale at the end of the effort.

Comment: Because of individual variations in shoulder width, valgus angle at the elbows, and wrist flexibility, the hands can be closer or farther apart on the bar and the elbow angle more or less open during the exercise.
Using an E-Z bar helps prevent excessive strain at the wrists.

There are several variations for triceps extensions:

  1. Overhead triceps extensions: Done with a dumbbell or barbell, this exercise involves extending your arm overhead to work the triceps from a different angle.
  2. Close-grip bench press: This exercise involves doing a traditional bench press with a narrower grip, which places more emphasis on the triceps.
  3. Lying triceps extensions: This exercise is done lying on a flat bench, using a barbell or dumbbell, and involves extending your arm straight up towards the ceiling.
  4. Diamond pushups: This exercise involves placing your hands close together, forming a diamond shape, and doing pushups to target the triceps.
  5. Kickbacks: This exercise is done using a dumbbell and involves extending your arm straight back behind you to target the triceps.

Reverse Push Downs

Stand facing the machine with the arms next the body and elbows bent and grasp the handle with an underhand grip:

• Inhale and extend the forearms by straightening the elbows, keeping them tucked into the body.
• Exhale at the end of the movement.

The underhand grip isolates the medial head of the triceps brachii and precludes working with heavy weights.

When extending the forearms, the anconeus and wrist extensors also contract.
The extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and extensors carpi radialis longus and brevis keep the wrist straight with isometric contraction during the exercise.

Push Downs

Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:

• Inhale and extend the forearms, keeping the elbows tucked into the body.
• Exhale at the end of the movement.

Comment: This exercise isolates the triceps and the anconeus.
The variation using a rope rather than a handle engages the lateral head of the triceps more intensely.
Performing the movement with an underhand grip requires more contribution from the medial head of triceps.
Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely. When using heavy weights, lean forward with the torso. Beginners can use this exercise to develop enough strength to move on to more difficult exercises.