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Bench Dips

published Monday, December 22nd, 2008 at 6:48 am by admin

About Bench Dips

As mentioned in our triceps training article, the triceps are at their greatest strength potential when they are positioned below shoulder level. Since tricep bench dips are performed with the triceps being at their strongest angle, this is a great exercise to build strength and size. Especially considering the amount of weight that can be added to the movement.

Bench Dips Video

Exercise Instructions

Stand between two flat benches. Place your palms on the inside edge of one and your heels on the other. Your arms should be at shoulder-width and your elbows should be facing behind you throughout the movement.
If needed, have your spotter rest a barbell on top of your thighs. The added resistance will increase the difficulty.
Inhale and lower down slowly by bending at the elbow until arms reach a 45-65degree angle. Allowing the arms to bend to 90 degrees will place unnecessary stress on the shoulder joint.
Exhale and extend arms back up to starting position.
Repeat until desired number of repetitions are completed.

Exercise Variations

Placing your feet at a higher elevation than your arms may help to increase the blood flow to the triceps.

A good way to drop set this exercise is to have your spotter place a few barbells on your thighs and have him/her gradually remove then one by one as you reach failure.

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Tricep Press

published Monday, December 22nd, 2008 at 6:38 am by admin

About the Triceps Press Exercise

The close grip press is considered to be one of the best ways to add lean mass to your triceps because if they’re done with enough weight, they recruit all 3 heads of the triceps.

The close grip press is also an excellent movement to perform immediately after reaching failure on a set of lying triceps extensions with an easy-curl bar. Super-setting the two movements would be classed as the pre-exhaustion method and is effective in bringing the muscle to complete failure.

Triceps Press Exercise Video

The Close Grip Press Demonstration Video Is Coming Soon!

How to Perform the Triceps Press Exercise

Lie with your back flat atop the bench and grasp the barbell using an open hand grip. Your hands should be positioned between 6-12 inches apart – whatever is most comfortable.
Lift the barbell of the rack and hold it with your arms extended. This is the starting position for the exercise.
Inhale and at a controlled speed, lower the barbell down to a position approximately 4-6 inches from the lower chest. The elbows should be right alongside of the rib cage.
Exhale and drive the barbell back up to starting position by extending your arms. Keep your elbows facing downwards (towards legs) throughout the movement.
Repeat until the desired number of repetitions are completed.

Variations to the Triceps Press Exercise

Performing the close grip press using an underhand grip is also a great way to target the triceps.

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Seated Triceps Extension

published Monday, December 22nd, 2008 at 6:22 am by admin

About Seated Tricep Extensions

The seated tricep extension – as with most other machine exercises – is a great way to gain introductory experience to the new movement. The minimal need for stability allows the trainee to focus on feeling the contraction rather then trying to perform a complex motor movement.

Exercise Video

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Exercise Instructions

Adjust the machine to the appropriate settings (seat height and resistance). Sit down and place the back of your arm against the padding provided.
Grasp the handles using a neutral grip and ensure that the elbows are positioned shoulder width apart.
Exhale and extend your arms while keeping your triceps in contact with the padding. Once your arms are straight, briefly hold the position and focus on the contraction.
Inhale and at a controlled speed, allow your arm to bend back to starting position.
Repeat until the desired number of repetitions are completed.

Exercise Variations

As your arm moves back into flexion (the eccentric portion of the movement) you’ll typically be able to handle more resistance as our muscles are stronger as they’re lengthening. Having your spotter apply additional resistance by pushing against the metal handle supports is a great way to increase the difficulty of the exercise.

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Dumbbell Kickbacks

published Monday, December 22nd, 2008 at 6:06 am by admin

About the Dumbbell Kickback Exercise

Dumbbell kickbacks are a great finishing movement for the triceps. Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with. Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps.

For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle. Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing tricep extension exercise.

Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension. With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.

Video of the Dumbbell Kickback Exercise

A Video Demonstrating How To Perform Dumbbell Kickbacks Is Coming Soon!

How to Perform the Dumbbell Kickback Exercise

Grasp an appropriately weighted dumbbell. If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.
Bend over at the waist and support yourself by placing your left hand atop the bench as well. Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.
Exhale, fully extend your arm and briefly hold the contracted (extended) position. Keep your back flat throughout the motion.
Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.
Repeat until the desired number of repetitions are completed.
Switch sides and repeat.

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Standing Tricep Extension (Rope)

published Monday, December 22nd, 2008 at 5:55 am by admin

About the Standing Tricep Extension Exercise

The standing tricep extension exercise is a convenient and effective way to target the triceps. It’s suitable for both beginners and advanced trainees alike as the different handle-attachments make the movement quite versatile. You can use this movement to start your workout, finish your workout – or both.

When training your triceps, starting with the standing tricep extension exercise is a good idea because it’s so effective at warming up your elbow joint. Once your heavy exercises are completed, performing cable extensions as a finisher is a great way to isolate specific muscles within the triceps. The traditional method – which is described below – focuses on the medial and lateral heads of the triceps.

Tricep Extension Exercise Video

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How to Perform the Standing Tricep Extension Exercise

Stand in an upright position with knees slightly bent. Grasp the bar/rope using a closed grip and position your elbows directly underneath your shoulders. The starting position should have your arms tight to your sides at an angle slightly less than 90 degrees.
Exhale and extend elbow until your arm is fairly straight. Briefly hold this position and focus on the contraction felt within the triceps.
Inhale and in a controlled motion, allow your arms to slowly drift back into starting position.
Repeat until the desired number of repetitions are completed.

Variations to the Standing Tricep Extension Exercise

Allowing your elbows to swing out from the sides of your body will allow you to lift more weight which will recruit the long head of the biceps for assistance.

Several handles are available, each recruit different muscles throughout the forearm. Using the rope allows you to twist your hands to a point where your knuckles are facing the ground. This finishing movement allows for a better contraction of the triceps.

Facing away from the cable column and reaching overhead to grab the rope is yet another variation. Details on how to perform the overhead rope extension can be made accessed by clicking the link.

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About admin

admin's Bio

admin's Websites

admin's Recent Articles

Bench Dips

About Bench Dips

Bench Dips Video

Exercise Instructions

Exercise Variations

Tricep Press

About the Triceps Press Exercise

Triceps Press Exercise Video

How to Perform the Triceps Press Exercise

Variations to the Triceps Press Exercise

Seated Triceps Extension

About Seated Tricep Extensions

Exercise Video

Exercise Instructions

Exercise Variations

Dumbbell Kickbacks

About the Dumbbell Kickback Exercise

Video of the Dumbbell Kickback Exercise

How to Perform the Dumbbell Kickback Exercise

Standing Tricep Extension (Rope)

About the Standing Tricep Extension Exercise

Tricep Extension Exercise Video

How to Perform the Standing Tricep Extension Exercise

Variations to the Standing Tricep Extension Exercise

Related Exercise Sites

Biceps Exercises

Triceps Exercises

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