Triceps Exercises

Exercise Instructions
Close-Grip Bench Press 1. Lie flat on a bench with feet firmly on the ground. 2. Grip the barbell with hands shoulder-width apart. 3. Lower the barbell to your chest. 4. Press it back up to the starting position.
Tricep Dips 1. Grasp the dip bars and lift yourself up. 2. Lower your body until your elbows are at a 90-degree angle. 3. Press back up to the starting position.
Overhead Tricep Extension (Dumbbell) 1. Stand or sit, holding a dumbbell with both hands above your head. 2. Lower the dumbbell behind your head by bending your elbows. 3. Extend your arms back to the starting position.
Skull Crushers 1. Lie flat on a bench with feet on the ground, holding an EZ bar with an overhand grip. 2. Extend your arms straight up. 3. Lower the bar towards your forehead by bending your elbows. 4. Extend your arms back to the starting position.
Tricep Pushdown 1. Stand facing a cable machine with a high pulley and attach a straight or V-bar. 2. Grip the bar with an overhand grip, elbows close to your sides. 3. Push the bar down until your arms are fully extended. 4. Return to the starting position.
Diamond Push-Ups 1. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. 2. Lower your body until your chest nearly touches your hands. 3. Push back up to the starting position.
Bench Dips 1. Sit on the edge of a bench with your hands next to your hips. 2. Slide off the bench and lower your body by bending your elbows. 3. Push back up to the starting position.
Kickbacks (Dumbbell) 1. Stand with one knee and hand on a bench, holding a dumbbell in the other hand. 2. Keep your back straight and upper arm parallel to your body. 3. Extend the dumbbell back by straightening your arm. 4. Return to the starting position.
Overhead Tricep Extension (Cable) 1. Stand facing away from a cable machine with a low pulley. 2. Grip the rope attachment and pull it overhead. 3. Extend your arms fully, then lower the rope back behind your head.
Single-Arm Overhead Tricep Extension (Dumbbell) 1. Stand or sit, holding a dumbbell in one hand above your head. 2. Lower the dumbbell behind your head by bending your elbow. 3. Extend your arm back to the starting position.
Rope Tricep Pushdown 1. Stand facing a cable machine with a high pulley and attach a rope. 2. Grip the rope with both hands, elbows close to your sides. 3. Push the rope down until your arms are fully extended, spreading the rope at the bottom. 4. Return to the starting position.
Tricep Press Machine 1. Sit on the tricep press machine with your feet flat on the floor. 2. Grip the handles with your elbows close to your sides. 3. Push the handles down until your arms are fully extended. 4. Return to the starting position.
Close-Grip Push-Up 1. Get into a push-up position with your hands slightly narrower than shoulder-width apart. 2. Lower your body until your chest nearly touches the floor. 3. Push back up to the starting position.
Tricep Extension (Barbell) 1. Stand holding a barbell with an overhand grip above your head. 2. Lower the barbell behind your head by bending your elbows. 3. Extend your arms back to the starting position.
Smith Machine Close-Grip Bench Press 1. Lie flat on a bench under a Smith machine. 2. Grip the bar with hands shoulder-width apart. 3. Lower the bar to your chest. 4. Press it back up to the starting position.
Cable Overhead Extension (One Arm) 1. Stand facing away from a cable machine with a low pulley. 2. Grip the handle with one hand and pull it overhead. 3. Extend your arm fully, then lower the handle back behind your head.
Reverse Grip Tricep Pushdown 1. Stand facing a cable machine with a high pulley and attach a straight bar. 2. Grip the bar with an underhand grip, elbows close to your sides. 3. Push the bar down until your arms are fully extended. 4. Return to the starting position.