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Triceps Exercises
A large three-headed muscle running along the back of the upper arm and serving to extend the forearm.The triceps can be felt as the tense muscle in the back of the upper arm.
Lying Barbell Extensions
* Lie on your back on a flat bench with your head close to the end of the bench.* Bring the bar up the top position which will be directly above your face,palms facing out and thumbs next to the fingers.
* 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.
* Another variation of this exercise is to lower the bar down behind your head so it lightly touches the bench.
* Another variation of this exercise is to lower the bar down behind your head so it lightly touches the bench.
* Bring the bar back up to the starting position by pushing the bar up,Contract the triceps
hard at the top of the movement for second.
* Repeat for 1-3 sets of 8-15 reps.
Close Grip Bench Press
* Lie back on a flat bench. Using a close grip , lift the bar from the rack and hold it straight over you with your arms locked.
* Come down slowly until you feel the bar on your middle chest.
* Hold on in the position, bring the bar back to the starting position. and push the bar using triceps muscles. Lock your arms in the
contracted position, hold for a second and then start coming down slowly again.
* Repeat the movement for desired reps.
* Place the bar back in the rack when you are done.
Triceps Dumbbell Extensions
* Hold on in the position, bring the bar back to the starting position. and push the bar using triceps muscles. Lock your arms in the
contracted position, hold for a second and then start coming down slowly again.
* Repeat the movement for desired reps.
* Place the bar back in the rack when you are done.
Triceps Dumbbell Extensions
* The resistance should be resting in the palms of your hands with your thumbs around it.The palm of the hands should be facing up towards the ceiling .
* Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move .
* Go back to the starting position by using the triceps to raise the dumbbell .
* Repeat the movement for desired reps.
Triceps Push Downs
* Attach a straight or angled bar to a high pulley and grab
with an palms facing down at shoulder width.
* Standing straight and a very small inclination forward,
bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
* Using the triceps, bring the bar down until it touches the
front of your thighs and the arms are fully extended
perpendicular to the floor. The upper arms should always remain stationary and only the forearms should move.
* Hold at the contracted position, bring the bar slowly up to the starting point.
* Repeat the movement for desired reps.
Triceps Dumbbell Kick Backs
*Set up for the triceps kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
*Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
*Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
* Tuck your left upper arm close to your body and bend at the elbow, forming a 90 degree
angle with your upper arm and forearm.This is the starting position.
* Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
* Pause, and then lower the dumbbell back to the starting position.
* Repeat this movement for desired reps and then repeat using your right arm.
Triceps Bench Dips
* For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting
position.
* Slowly lower your body as you inhale by bending at the elbows until you lower yourself far
enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
* Keep the elbows as close as possible throughout the movement. Forearms should always
be pointing down.
* Using your triceps to bring your torso up again, lift yourself back to the starting position
* Repeat this movement for desired reps.
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Forearm Exercises
Barbell Wrist Curls
Standing Palms-Up Barbell Behind The Back Wrist Curl
* Stand straight and hold a barbell behind your glutes(Back) at arm's length ,palms will
be facing away from your back and having your hands shoulder width apart from each
other,while your feet are shoulder width apart from each other
* slowly rise the barbell up by curling your wrist in a semi-circular motion towards the
ceiling. Your wrist should be the only body part moving for this exercise.
* Hold the contraction for a second and lower the barbell back down.
* Repeat this movement for desired reps.
Seated Palm-Up Barbell Wrist Curl
* Hold a barbell with both hands and your palms facing up.
* Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
* Place your forearms on top of your upper thighs with your palms up. Make sure that the front
of the wrists lay on top of your knees.
* Lower the bar as far as possible and keeping a tight grip.
* Now curl bar up as high as possible while move the forearms.Hold the contraction at the top
for a second ,Only the wrist should move.
* Repeat this movement for desired reps.
Dumbbell Wrist Curls
Seated Dumbbell Palms-Up Wrist Curl
* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to
keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting
against your thighs with the palms of the hands facing up. Your wrists should be hanging over the
edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the
starting position . Your forearms should be stationary as your wrist is the only movement
needed to perform this exercise.
* Repeat for the recommended amount of repetitions.
Seated Dumbbell Palms-Down Wrist Curl
* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to
keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are
resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the starting
position . Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
* Repeat for the recommended amount of repetitions.
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* Repeat the movement for desired reps.
Triceps Push Downs
* Attach a straight or angled bar to a high pulley and grab
with an palms facing down at shoulder width.
* Standing straight and a very small inclination forward,
bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
* Using the triceps, bring the bar down until it touches the
front of your thighs and the arms are fully extended
perpendicular to the floor. The upper arms should always remain stationary and only the forearms should move.
* Hold at the contracted position, bring the bar slowly up to the starting point.
* Repeat the movement for desired reps.
Triceps Dumbbell Kick Backs
*Set up for the triceps kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
*Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
*Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
* Tuck your left upper arm close to your body and bend at the elbow, forming a 90 degree
angle with your upper arm and forearm.This is the starting position.
* Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
* Pause, and then lower the dumbbell back to the starting position.
* Repeat this movement for desired reps and then repeat using your right arm.
Triceps Bench Dips
* For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting
position.
* Slowly lower your body as you inhale by bending at the elbows until you lower yourself far
enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
* Keep the elbows as close as possible throughout the movement. Forearms should always
be pointing down.
* Using your triceps to bring your torso up again, lift yourself back to the starting position
* Repeat this movement for desired reps.
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minchuservices.blogspot.com
Buy Arm Blaster and AMAZ Abs
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Forearm Exercises
Barbell Wrist Curls
Standing Palms-Up Barbell Behind The Back Wrist Curl
* Stand straight and hold a barbell behind your glutes(Back) at arm's length ,palms will
be facing away from your back and having your hands shoulder width apart from each
other,while your feet are shoulder width apart from each other
* slowly rise the barbell up by curling your wrist in a semi-circular motion towards the
ceiling. Your wrist should be the only body part moving for this exercise.
* Hold the contraction for a second and lower the barbell back down.
* Repeat this movement for desired reps.
Seated Palm-Up Barbell Wrist Curl
* Hold a barbell with both hands and your palms facing up.
* Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
* Place your forearms on top of your upper thighs with your palms up. Make sure that the front
of the wrists lay on top of your knees.
* Lower the bar as far as possible and keeping a tight grip.
* Now curl bar up as high as possible while move the forearms.Hold the contraction at the top
for a second ,Only the wrist should move.
* Repeat this movement for desired reps.
Dumbbell Wrist Curls
Seated Dumbbell Palms-Up Wrist Curl
* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to
keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting
against your thighs with the palms of the hands facing up. Your wrists should be hanging over the
edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the
starting position . Your forearms should be stationary as your wrist is the only movement
needed to perform this exercise.
* Repeat for the recommended amount of repetitions.
Seated Dumbbell Palms-Down Wrist Curl
* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to
keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are
resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the starting
position . Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
* Repeat for the recommended amount of repetitions.
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