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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Tricep Press
Description
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.
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Execution
- 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
Performing the close grip press using an underhand grip is also a great way to target the triceps.
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.
Overhead Rope Extension
Description
The overhead rope extension is a great finishing movement for the triceps. It also works well when performed as a superset with the standing tricep extension exercise that has your elbows positioned below your shoulders. To effectively perform this superset, you would first perform a set of the overhead rope extensions and once failure is reached, you would then shift positions and perform a set of the traditional rope extension. Recall that your triceps can exert a greater force when your elbow is positioned below your shoulder. This is known as a pre-exhaustion superset.
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Execution
- Clip the rope onto the pulley attachment.
- Facing in the opposite direction as the pulley, reach overhead and grasp the rope using a neutral grip. Take a giant step forward to initiate the elevation of the weight stack.
- While maintaining spinal alignment, flex forward slightly at the hips. At this point, the thumbs should be positioned atop of your head with elbows facing straight ahead.
- Exhale, extend arms and upon full extension, twist rope and angle palms towards the ground to achieve an optimal contraction within the triceps.
- Inhale and allow arms to bend back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Overhead Dumbbell Extension
Description
The overhead dumbbell extension exercise is great for the overall development of the triceps. Since the dumbbell is positioned above the head at certain points throughout the execution, it is recommend that you use a spotter - especially when heavy weights are being used. As always, safety comes first.
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Execution
- The set up phase for this exercise can be a little tricky. The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.
- With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.
- Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees. Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.
- Exhale, fully extend your elbows and drive the weight back up overhead (starting position). Hold this extended position briefly.
- Repeat until the desired number of repetitions are completed.
Variations
This movement can also be performed by using a rope attached to a cable column. This variation is typically performed while standing and therefore, additional muscles are recruited to help stabilize.
The overhead dumbbell extension can also be performed by using one arm at a time. A much lighter weight should be used. This is a great finishing exercise.
Lying Triceps Extensions
Description
Lying triceps extensions are at their safest and most effective when performed using an easy-curl bar because it relieves the stress from the wrist joint. It is also important to bring the bar down to the forehead level to maximize the activation of the triceps while minimizing the risk of injury to the elbow joint. Bringing the bar down to the nose/face level increases the angle of the elbow and places unnecessary stress on the elbow joint.
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Execution
- Lie with your back flat on the bench and your feet secure on the floor. Have your spotter pass you the bar.
- Using a pronated grip, position your hands on the inside grooves of the bar. This is usually approximately 6-8 inches apart. Note: The beginning position for this movement has your elbows fully extended, bar lined up over your chest and elbows pointed away from the face. (Rather than out to the sides)
- Inhale, slowly flex elbows and lower the weight down to forehead level in a controlled motion.
- Once gentle contact is made between the back of your hand and forehead, exhale and fully extend elbows.
- Repeat until the desired number of repetitions are completed.
Variations
You can also perform lying triceps extensions using a decline bench, which has actually been shown to be the most effective exercise for the triceps. What makes decline lying triceps extensions so effective is the neurological recruitment that’s stimulated within the triceps. In short, more motor units, thus muscle fibers are recruited with this variation.
You can also perform lying triceps extensions using two dumbbells (neutral grip) rather than an easy-curl bar. Using two dumbbells with a neutral grip instead of an easy-curl bar is also an effective variation that will result in alternate recruitment of the muscles within your forearms.
Performing lying triceps extensions with the upper arm positioned at a 45 degree angle instead of directly upwards will keep constant resistance on the triceps.