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…
Cable Rope Overhead Triceps Extension
Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and…
Cable Reverse Grip (Underhand) Triceps Pushdown
Start by setting a bar attachment (one arm cable, straight bar or e-z bar) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms…
Cable One Arm Triceps Extension (Underhand)
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are…
Body Up
Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the…
Body Triceps Press (on bench or smith machine)
Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position. Begin…
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs…