Bench Dips
Description
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.
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Execution
- 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.
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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Seated Triceps Extension
Description
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.
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Execution
- 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.
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.
Standing Tricep Extension (Rope)
Description
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.
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Execution
- 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
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.
Triceps Extension (No Equipment)
Description
For whatever reason, if you’re unable to make it to the gym, this is ine of the best home arm exercises to target the triceps. No equipment is required, yet it still delivers an excellent workout. Simply locate a sturdy railing-type apparatus wherever you may be, and you’re ready to begin.
Video
A Video Demonstrating How To Perform Home Arm Exercises Is Coming Soon!
Execution
- Place hands atop the railing using a grip that has your palms facing down. Your arms should be shoulder width apart and ideally, you’ll want to select a railing that aligns with your midsection.
- Slide feet back slightly, flex forward at the hips and contract the core to maintain spinal alignment.
- Inhale and allow arms to bend until the back of your hands come in gentle contact with your forehead. Do not allow the elbows to drift out to the sides. They should be kept in alignment with the shoulders.
- Exhale and extend arms back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
By placing the feet further back will increase the difficulty of the exercise.