TRICEP EXERCISES

Triceps are the worst enemy of the arms... I swear!

It may seem difficult to work them out and see results. Triceps make up 60% of your arm muscle! Biceps are important, but you have to even it out with triceps as well. Triceps aren't as hard as they seem!

Like any muscle building, it takes dedication!


Here are some exercises:

1. Tricep Dips
Dips are simply to perform and don't require much equipment. All you need is a dipping bar or two flat benches. Simply set yourself up on the dipping bar or in between two benches, lower yourself until your arms are at 90 degrees and drive back to lockout.

                                                      

2. Close Grip Bench Press 
This movement is identical to a bench press however; you place your hands closer together so your index fingers are just off the smooth part of the bar. You can vary this movement by performing just the top 1/3 lockout to really hit the triceps hard!

                                              

3. Tricep Pushdowns
The number one tricep exercise in the world. Grab a rope, bar or handle and extent your arms straight down until lockout. It's simple and effective. The variations for this movement are almost limitless. Different bars, hand positions, 1 hand etc the list goes on.

4. French Presses (Lying Tricep Extensions)
Whatever you want to call it, it is great for the triceps. Simply lie on a flat bench with arms fully extended to the sky. Now while keeping your upper arm perpendicular to the ground, lower a barbell or dumbbells towards you head (hence skull crusher). Once you reach you head, extend your arms back you to the starting position.

5. Overhead Tricep Extensions
Overhead extensions are about the only true stretch position movement for the triceps. You can perform this movement one arm or two arms at a time. For the one arm variation, start with a dumbbell in the finish position for a dumbbell press (i.e. arm straight up in the air). Then lower the weight down behind your head without moving the upper arm (so it remains vertical). Once you feel a good stretch in the triceps, reverse the movement to lockout.

                                                    

6. Tricep Pushups!!!
Keep your elbows close to your body!