Triceps 101

Triceps 101

Bench Dips

3 sets x 12 reps rest 1 minute

Place your hands on the edge of one bench; your thumbs should be facing one another, and your hands should be around shoulder-width apart.

Extend your arms (without locking out your elbows), and straighten your legs. You should be balancing on your heels.

Ensure that your back is straight and that your head is in line with your spine.

Lower yourself down in a controlled motion until your arms are at a 90-degree angle, exhaling as you do so.

Hold this position for two seconds, and inhale.

Push yourself back up into the starting position whilst exhaling, maintaining proper form and keeping a tight core. You should avoid fully locking out your elbows.

Return to start position and repeat.


Overhead tricep extension

3 sets x 12 reps rest 1 minute

Whilst seated upright on a bench, Grip the dumbbell with both hands, palms facing inwards and fingers interlocked, and hold it securely behind your head in a central position.

extend the dumbbell overhead until your elbows are just short of lock out.

Bring the dumbbell back into the starting position in a controlled motion and repeat


Tricep rope Pulldown

3 sets x 12 reps rest 1 minute

Stand facing the cable machine with your feet placed at around shoulder-width apart.

Grip the rope  with thumbs facing upward. Maintain a straight back with chest pushed out, lats flared and arms resting on your lats) with arms at a 45 degree angle, slowly pulldown and extended your arms out and back until you feel the contraction. Return to start position and repeat



EZ Bar skullcrushers

3 sets x 12 reps rest 1 minute

lay back on a flat bench and keep the bar close to your chest. Once you are stable, press the weight to  just short of lockout.

Bending at the elbows Lower the weights towards your head by unlocking the elbows and allowing the ez bar to in a controlled manner move toward your head Once your forearms are parallel reverse the movement by extending the elbows to return to start position and repeat.