For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder…
Triceps Stretch (Solo Dolo)
Reach your hand behind your head, grasp your elbow and gently pull. Be sure NOT to arch your back. Tuck your tail bone down. Hold for recommended number of seconds, then switch sides. See video here.
Reverse Grip Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting…
Overhead Triceps Partner Stretch
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your partner should hold your elbow and wrist. This will be your starting position. Attempt to extend the…
Decline Close Grip Bench Press to Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms…
Band Skull Crusher
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With…
Triceps Pushdown (V Bar Attachment)
Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The…
Standing Bent Over One Arm Dumbbell Triceps Kickback (Extension)
With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the…
Seated Triceps Press
Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting…
Seated Bent Over One Arm Dumbbell Triceps Kickback (Extension)
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until…
