16
Jul
8
Excellent
Standing Low-Pulley One-Arm Triceps Extension Images
Standing Low-Pulley One-Arm Triceps Extension Instructions
- Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Variation: Another way to perform this exercise is to use the end of a rope attachment.
16
Jul
8.2
Excellent
Seated Bent-Over Two-Arm Dumbbell Triceps Extension Images
Seated Bent-Over Two-Arm Dumbbell Triceps Extension Instructions
- Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
Variation:
- This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)
16
Jul
8.8
Excellent
Ring Dips Images
Ring Dips Instructions
- Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
- Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Repeat for the desired number of repetitions.
16
Jul
8.3
Excellent
Reverse Triceps Bench Press Images
Reverse Triceps Bench Press Instructions
- Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall around the area between the sternum and upper abs.
Variation: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells.
16
Jul
8.1
Excellent
Lying Triceps Press Images
Lying Triceps Press Instructions
- Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
- Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
- As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute.
Variations:
- There are a few variations of this exercise. You can perform it on a decline bench as opposed to a flat bench.
- You can also perform it using dumbbells in which case the palms of the hands will be facing each other as opposed to facing forward.
- Also, you can try to do it using a revere grip (palms facing you) but this variation seems to strain my wrists.
16
Jul
The Lying Dumbbell Tricep Extension, also known as the skull crusher, is a compound exercise that isolates the triceps by extending the arms while lying on a flat bench. This classic movement effectively targets the triceps, making it a key addition to any arm workout routine for building strength and muscle mass.
Lying Dumbbell Tricep Extension Video
How to Perform Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extension Images
Step-by-Step Instructions:
- Set Up the Bench: Lie flat on a bench with a dumbbell in each hand, your feet planted firmly on the floor.
- Grip the Dumbbells: Hold the dumbbells with a neutral grip (palms facing each other) and extend your arms straight above your chest.
- Position Your Arms: Keep your upper arms stationary and perpendicular to the floor throughout the movement.
- Lower the Dumbbells: Slowly lower the dumbbells toward your forehead by bending your elbows, keeping the movement controlled.
- Extend Your Arms: Push the dumbbells back to the starting position by straightening your elbows, engaging your triceps.
- Complete the Reps: Perform the desired number of repetitions while maintaining good form and control.
Lying Dumbbell Tricep Extension Benefits
- Isolated Triceps Activation: This exercise isolates the triceps, making it highly effective for targeting and strengthening these muscles.
- Improved Arm Strength: Regularly performing this movement helps to build strength in the arms, enhancing performance in other upper body exercises.
- Enhanced Muscle Definition: The Lying Dumbbell Tricep Extension promotes hypertrophy, leading to well-defined triceps.
- Joint Stability: By focusing on controlled movements, this exercise helps improve elbow joint stability.
- Adaptable to All Levels: Suitable for beginners and advanced lifters, the weight can be adjusted to match individual fitness levels.
Lying Dumbbell Tricep Extension Muscles Worked
Targeted Muscles
The Lying Dumbbell Tricep Extension primarily targets the triceps brachii. The exercise also engages the anconeus and stabilizing muscles such as the deltoids and core for support during the movement.
Related Exercises
16
Jul
8.1
Excellent
Lying Close-Grip Barbell Triceps Press To Chin Images
Lying Close-Grip Barbell Triceps Press To Chin Instructions
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Variation: You can use dumbbells to make the exercise more challenging.
16
Jul
8.7
Excellent
Lying Close-Grip Barbell Triceps Extension Behind The Head Images
Lying Close-Grip Barbell Triceps Extension Behind The Head Instructions
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and perpendicular to the floor. This will be your starting position.Tip: Keep your elbows in at all times.
- As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Variation: You can use dumbbells to make the exercise more challenging.
16
Jul
8.9
Excellent
Incline Barbell Triceps Extension Images
Incline Barbell Triceps Extension Instructions
- Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
- Lie back on an incline bench set at any angle between 45-75-degrees.
- Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
- Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
- Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
- Repeat for the recommended amount of repetitions.
Variations: Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or with two dumbbells and your palms facing in.
16
Jul
8.3
Excellent
Floor Press Images
Floor Press Instructions
- Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
- Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
- Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.