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Triceps pushdown

Triceps

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Beginner

Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10

Intermediate

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

Advanced

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6

Equipment Needed:

• Cable machine

Positioning:

• Using a high pulley, attach a straight or angled handle. Grasp the handle with an overhand grip, hands shoulder width apart. • Standing upright with your torso straight but leaning slightly forward, bring your upper arms close to your body and perpendicular to the floor. • Your forearms should be pointing up toward the pulley as you hold the bar.

Completing the exercise:

• Using your triceps, exhale and bring the bar down until it slightly touches the front of your thighs and your arms are fully extended perpendicular to the floor. Your upper arms should always remain stationary next to your torso, taking special note not to flare out your elbows, and only the forearms should move. • Hold the contracted position for a second, then, inhale while bringing the bar slowly up to the starting point.

Close-grip bench press

Triceps

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Beginner

Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10

Intermediate

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

Advanced

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6

Equipment Needed:

• Workout bench with weight rack • Barbell

Positioning:

• Lying on the bench, grab the barbell above your head with a narrow grip, about shoulder width or slightly closer. • Lifting the bar off the rack, hold it straight over your chest with arms locked but not hyperextended.

Completing the exercise:

• Breathing in, lower the barbell until you feel it at about the midpoint of your chest. • Keep your elbows tucked into your torso to maximize the impact on your triceps. • Pause for a second at the bottom of the movement. • Exhaling, push the bar back up to starting position. • Lock your arms at the top of the movement and hold the position for a second before starting your next repetition.

Considerations:

• Lowering the bar to the middle of your chest should take about twice as long as raising it back up to the starting position. • This exercise should be performed with a spotter. If one is not available, be conservative with how much weight you are using. • This exercise can also be performed using dumbbells. The movement will remain the same, however, your palms should be facing each other throughout the exercise.

Skull crushers

Triceps

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Beginner

Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12

Intermediate

Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10

Advanced

Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10

Equipment Needed:

• Barbell • Workout bench

Positioning:

• Lying back on the bench, hold the barbell with a narrow grip, palms facing up, and position the bar so your arms are fully extended over your shoulders.

Completing the exercise:

• Breathing out, use your tricep muscles to slowly lower the bar down toward your forehead, stopping the bar just before it touches your head. • Breathing in, slowly push your forearms back up, returning the bar to its starting position over your shoulders.

Triceps kickback

Triceps

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Beginner

Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10

Intermediate

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

Advanced

Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6

Set 5: 3-6

Equipment Needed:

• Dumbbell • Workout bench

Positioning:

• Grabbing a dumbbell in your right hand, hold the weight with your palm facing inward. • Place your left knee on the bench and bend forward, so your torso is parallel to the floor. For stability, place your left hand on the bench, making sure its aligned underneath your right shoulder. • Keep your back straight and your right leg slightly bent while planted on the floor. • Keep your head up, relaxed and in a neutral position. • Your upper right arm should be tucked into your torso and parallel to the floor. Your forearm should be perpendicular to the ground, forming a 90-degree angle with your upper and lower arm.

Completing the exercise:

• Breathing out, slowly push through your triceps, extending your right arm backwards until it is parallel to the floor, making sure to keep your elbow and upper arm against your torso. • Hold the position at the top of the movement for a second, then, breathing in, bring your forearm back to its perpendicular position. • Repeat the movement with your left arm.

Behind-the-head extensions

Triceps

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Beginner

Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12

Intermediate

Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10

Advanced

Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10

Equipment Needed:

• Dumbbell • Bench seat

Positioning:

• Sit down on a sturdy 90-degree bench seat with feet about shoulder-width apart, holding a dumbbell with both holds. • Make sure both of your palms are facing upward with your thumbs wrapped around the dumbbells grip. • Slowly raise your arms so the dumbbell is above your head and your arms are perpendicular to the floor.

Completing the exercise:

• Breathing in, slowly lower the dumbbell behind your head until your forearms make contact with your biceps. (Keep your elbows tucked in and arms close to your head throughout this motion, but avoid hitting your head or neck by pushing the dummbell slightly back.) • Breathing out, use your triceps to raise the dummbbell back up above your head into the starting position.