1. One-Arms Triceps Extension
Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
Keep your upper arm still throughout.
2. Two-Arms Triceps Extension
Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
Your upper arms should remain still throughout.
3. Close-Grip Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.
4. Decline Triceps Extension
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
5. Cable Triceps Push Down
Start off standing in front of a cable machine and attach a short bar to a high pulley.
Grasp the handle with an overhand, palms down, grip.
Keeping your elbows at your side push the handle down towards your thighs.
Pause for a moment and then return to the starting position.
Repeat for as many reps and sets as desired.
6. Kickbacks
Put your knee and hand on a bench and grab a dumbbell with your other
hand, palm facing your body, upper arm parallel to your body.
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