Triceps

Triceps

The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

Triceps Dip

Close-grip bench press

Skull Crusher

Cable Bent-over Triceps Extension

Overhead Triceps Extensions

Triceps Kickbacks

Bench Dip

Triceps Dip

Mount shoulder width dip bar, arms straight with shoulders above hands. Step down onto assistance lever. Keep hips and knees straight.

Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.

Close-grip bench press

The close-grip bench press is a great way to work the triceps along with the chest and the shoulders. It's like a chest press but, because your hands are closer together and you keep the bar further down towards the ribcage, you keep the emphasis on the triceps. With the chest there to help, you can usually lift more weight than with other triceps exercises. You can do this move with a barbell, as shown, or with dumbbells (the palms face each other when using dumbbells).

Lie on a bench or ball (more advanced) and hold a barbell in a narrow grip, hands about shoulder-width apart.

Begin the movement by bending the elbows and lowering the bar towards the ribcage, elbows pulled in and close to the body.

Concentrate on squeezing the triceps to push the weight back up.

Avoid locking the elbows at the top of the movement.

Skull Crusher

Lie on bench with narrow overhand grip on barbell. Position barbell over shoulders with arms extended. Lower bar to forehead by bending elbows. Extend arms and repeat.

 

Cable Bent-over Triceps Extension

Grasp cable bar from medium high pulley with narrow or shoulder width overhand grip. Turn body away from pulley apparatus and position turned cable bar behind neck. Bend over downward with cable bar positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cables resistance.

Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat.

Let cable resistance pull arm back to maintain degree of shoulder flexion, dependent upon flexibility.

Overhead Triceps Extensions

Stand upright, feet shoulder width apart.
Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

 Triceps Kickbacks

Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
Extend elbow so entire arm is parallel to ground.
Slowly return to start position and repeat for desired number of reps before changing arms.

Bench Dip

Sit on inside of one of two benches placed parallel, slightly less than leg's length away. Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. Have assistant place weight on lap near hips.

Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.

Bench height should allow for full range of motion. If assistant is not available, place weight on lap sitting on floor or edge of bench.