TRICEP EXERCISES

Did you know that your triceps actually make up 60 per cent of your upper arm? To put it simply: if you’re looking to build size and definition, then you need to show your triceps some serious attention.

Bench press stalling? Forget your chest: it’s likely to be your triceps that’s the issue. Yep, your tris play a major role in almost all of your big lifts. From the bench to the bent-over row – build bigger triceps and watch your PBs grow.

Watch: The bodyweight tricep workout

This intense arm workout, which features some of the most effective tricep exercises, from PT Alex Isaly, combines press-ups, cables (triceps love a cable machine) and dumbbells, developing strength and serious mass. Your shirt sleeves won’t know what’s hit them.

1Triceps cable rope pushdown

Triceps Cable Rope Pushdown

Sets: 3

Reps: 10

Rest: 60 seconds

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

2Skullcrusher

Skullcrusher

Perform the skullcrusher and dumbbell chest press as a superset

Sets: 3

Reps: 10-12

Rest: Superset

Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

345-degree incline dumbbell chest press

Incline dumbbell chest press (45 degrees)

Sets: 3

Reps: 10-12

Rest: 60 seconds

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

4Bench dips

bench dip

Sets: 3

Reps: 10-12

Rest: 60 seconds

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.

5Diamond press-ups

Diamond Press-up

Sets: 3

Reps: 15-20

Rest: 60 seconds

Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.

6Standing overhead cable triceps extension

Standing overhead cable triceps extension

Perform the overhead tricep extension with one arm and then move straight on to the cable pull down.

Sets: 3

Reps: 10-12

Rest: Superset

Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Fully extend your arms forwards and in front of your head then return under control to the start position.

7Straight arm cable pull-down

Straight arm pull down

Sets: 3

Reps: 10-12

Rest: Superset

Start by grabbing the rope handles from the top pulley of a pulldown machine with your palms facing each other. Bend 30-degrees forward at the waist with your arms fully extended. Keeping your arms straight, pull the bar down by contracting the lats until your hands are in line with your thighs. Go back to the starting position while breathing in.

One thought on “TRICEP EXERCISES”

Ghanshyam Thakkar Thakkar says:

July 30, 2019 at 2:41 pm

Thank u for sharing this information..

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