TRICEPS

CLOSE GRIP BENCH PRESS

  1. Adjust the bench so that it is flat, it should be in a rack with adjustable spotters, especially if lifting heavy weights
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grip the bar with the hands shoulder width apart or slightly closer, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked close to the sides to emphasise the triceps
  4. Lift the bar from the rack, gradually lower down to the chest, pause and press it until the arms are extended, with the hands above the shoulders

CLOSE GRIP PUSH UP

  1. Get down on all fours, place the hands down firmly, shoulder width apart, slightly narrower or touching to form a diamond shape if comfortable, keep the core tight, back flat and squeeze the glutes
  2. Place the feet so that the toes are on the floor
  3. Keeping the core tight, elbows tucked close to the sides and head aligned with the body, gradually lower the chest until it nearly touches the floor, pause
  4. The body should remain in a straight line, from head to toe
  5. Push the body back to the start position

BENCH DIP

  1. Adjust the bench so that it is flat, stand to the side facing away from it
  2. Place both hands on the bench behind the body, keep the core tight, arms extended, place the feet flat on the floor with knees bent
  3. Slowly lower the body down by bending the elbows, aiming for a 90 degree angle and pause
  4. Push through the triceps, extending at the elbows to return to the start position

TRICEP DIP

  1. Find access to an assisted dip machine/dip handles/parallel bars, adjust the supportive weight if required, more weight providing greater assistance
  2. Take hold of the handles, place the knees on the assistive pad/use the legs to jump up so the arms are extended
  3. Keeping the head up, shoulder blades retracted, core tight and legs crossed underneath the body/placed on the pad, bend the arms, lowering the body as far as comfortable, it’s recommended achieve a 90 degree angle
  4. To emphasise the triceps, keep as upright as possible and the elbows tucked to the sides
  5. Push through the chest, extending the arms to return to the start position

MUSCLE UP

  1. Jump up to a bar, gripping it firmly with hands shoulder width apart, an overhand grip and arms slightly bent
  2. Use the momentum from the jump to throw the body forwards underneath the bar, extending the elbows and legs (momentum)
  3. As soon as the elbows reach full extension, pull hard by bending the elbows, kick the legs out as far and as high as possible. The momentum from the kick should bring the body up and round the bar (pull)
  4. Imagine this movement like getting out of a swimming pool/jumping over a high wall rather than as a pull up. You can’t pull up directly through the bar, you have to come round it
  5. As soon as you reach the top of the bar, rotate the wrists over (transition)
  6. Lean the weight over the front of the bar and push until the arms are straight (dip)
  7. Lower the body down, using any momentum to complete further reps

MUSCLE UP DIP

  1. Repeat steps 1-6 of the muscle up description (above) OR set up a barbell in a squat rack to chest height
  2. Grip the barbell with hands shoulder width apart, an overhand grip and jump up so that you are leaning over the bar with arms straight
  3. Slowly, with control lower the chest down towards the bar as far as comfortable and pause
  4. Then, extend the arms, pushing through the triceps

V BAR/ROPE TRICEP EXTENSION

  1. Adjust one side of the cable pulley so the attachment is at the top and attach a rope or v bar
  2. Grab the rope/v bar with both hands in a neutral to overhand grip
  3. Tuck the elbows to the sides, keep the head up, chest up and shoulders back and the core tight throughout the movement
  4. Extend through the elbows, push the rope/v bar down towards the ground and hold
  5. Gradually bend the elbows, lowering the weight back to the start position

SINGLE ARM CABLE TRICEP EXTENSION

  1. Adjust one side of the cable pulley so the attachment is at the top and either grab the attachment or secure a handle to hold
  2. Tuck the elbow to the side, keep the head up, chest up and shoulders back and the core tight throughout the movement
  3. Extend through the elbow, push the attachment/handle towards the ground and hold
  4. Gradually bend the elbow, lowering the weight back to the start position
  5. Ensure you repeat the same number of repetitions on both sides

OVERHEAD CABLE TRICEP EXTENSION (LEANING FORWARD)

  1. Adjust one side of the cable pulley so the attachment is at the top and attach a rope or V bar
  2. Grab the rope/v bar with an overhand grip, turn to face away from the cable pulley, raise the elbows so they are in line with the forehead, the hands just behind the head, lean the body forwards whilst keeping the core tight and place the legs in a split stance
  3. Extend through the elbows, pushing the rope/v bar away from the head
  4. Gradually bend the elbows, lowering the weight back to the start position

SINGLE ARM OVERHEAD CABLE TRICEP EXTENSION

  1. Adjust one side of the cable pulley so the attachment is at the bottom and with one hand, either grab the attachment or secure a handle to hold
  2. Stand facing away from the pulley, raise the elbow so that it is pointing towards the ceiling
  3. Extend through the elbow, pushing the attachment towards the ceiling
  4. Gradually bend the elbow, lowering the weight back to the start position

SINGLE ARM CABLE TRICEP KICKBACK

  1. Adjust one side of the cable pulley so the attachment is at the bottom and with one hand, either grab the attachment or secure a handle to hold
  2. Stand facing towards the pulley, move a couple of steps away and tuck the elbow to the side of the body, lean the body forwards whilst keeping the core tight and place the legs in a split stance
  3. Extend through the elbow, pushing the attachment away from the pulley, whilst keeping the arm tucked closely to the side of the body
  4. Gradually bend the elbow, lowering the weight back to the start position

BARBELL SKULL CRUSHER

  1. Adjust the bench so that it is flat or at a 30-45 degree angle for an incline
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight, an EZ bar may also be used as it’s more comfortable for the wrists
  3. Take a seat, grab the bar with an overhand grip and place it on the knees
  4. Lie back onto the bench whilst kicking the bar up using the knees, plant the feet securely on the ground, retract the shoulder blades and ensure a tight core at all times, the bar should be directly above the chest, with the arms straight and elbows tucked to the sides of the body
  5. Keeping them closely tucked to the sides, slowly bend the elbows, lowering the bar to just above the forehead and hold
  6. With control, extend through the elbows, returning the bar to the start position

DUMBBELL SKULL CRUSHER

  1. Adjust the bench so that it is flat or at a 30-45 degree angle for an incline
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Holding the dumbbells with an overhand grip, place them on the knees
  4. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades and ensure a tight core at all times, the dumbbells should be directly above the chest, with the arms straight and elbows tucked to the sides of the body
  5. Slowly bend the elbows whilst rotating the wrists so that the palms are facing downwards, stop just above the forehead and hold
  6. With control, extend through the elbows, rotating the wrists so that the palms are facing upwards

DUMBBELL TITAN PRESS

  1. Adjust the bench so that it is flat or at a 30-45 degree angle for an incline
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Holding the dumbbells with an overhand grip, place them on the knees
  4. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades and ensure a tight core at all times, the dumbbells should be directly above the chest, with the arms straight
  5. Slowly bend the elbows, allowing them to flare outwards and the dumbbells to move down close towards the centre of the chest and hold
  6. With control, extend through the elbows, pushing the dumbbells back to the start position

DOUBLE ARM OVERHEAD DUMBBELL TRICEP EXTENSION

  1. Choose the appropriate weight from the dumbbell rack, this exercise can be done with either two seperate dumbbells or a single dumbbell
  2. Take a seat or remain standing, grab either two dumbbells, or one dumbbell holding the bell on one side with your hands forming a diamond around the shaft and hold directly above the head
  3. Keeping the elbows tucked inwards and core tight, slowly lower the dumbbell(s) behind the head, aiming for a 90 degree angle and hold
  4. With control, extend through the elbows, pushing the dumbbell(s) back to the start position

SINGLE ARM OVERHEAD DUMBBELL TRICEP EXTENSION

  1. Choose the appropriate weight from the dumbbell rack
  2. Take a seat or remain standing, grab a dumbbell with a neutral grip and hold it directly above the head
  3. Keeping the elbow tucked inwards and core tight, slowly lower the dumbbell behind the head, aiming for a 90 degree angle and hold
  4. With control, extend through the elbow, pushing the dumbbell back to the start position

DUMBBELL TRICEP KICKBACK

  1. Choose the appropriate weight from the dumbbell rack
  2. This exercise can be done with one/both arms at a time
  3. Grab the dumbbells, lean forwards whilst keeping the core tight, tuck the elbows to the sides of the body and place the legs in a split stance
  4. Extend through the elbows, pushing the dumbbells back, behind the body, whilst keeping the arms tucked closely to the sides and hold
  5. Gradually bend the elbows, lowering the weight back to the start position

INCLINE DUMBBELL TRICEP KICKBACK

  1. Adjust the bench to at 30-45 degree angle
  2. Choose the appropriate weight from the dumbbell rack, lie prone on the bench, feet planted on the floor, with dumbbells in front of the body
  3. Bring the elbows up, tuck them into the sides and without moving the shoulders, extend through the elbows, pushing the dumbbells back behind the body and hold
  4. Gradually bend the elbows, lowering the weight back to the start position
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