Tricep Workout Flashcards
Tricep Dips
-Bodyweight Compound
-Place hands on side of bench and lift into a position where arms are fully extended and torso is straight up and down
-Keeping elbows from flaring out and body upright, lower down to fully bend the elbows
-From bottom of position, push through triceps to starting position
-Keep elbows close to body throughout
Lying Tricep Extensions
- Freeweight isolated
-Whilst lying supine on bench, hold dumbbells directly in line with shoulders
-With arms vertical and palms facing each other, lower dumbbells to forehead by bending at the elbow
-Extend arms fully, do not lock, can use a spot
Close Grip Tricep Press
-Freeweight compound
-Lie supine on bench, hold barbell with a shoulder width grip
-Lower barbell under control while keeping elbows narrow and tucked to sides
-Barbell should gently touch low on the chest before pressing back up
Seated Tricep Pushdown
-Fixed weight Compound
-Seated position, hold handles with wrists straight and elbows tucked to the rib cage
-Press down by extending elbows and keeping elbow tucked
-Return to start under control
Tricep Pushdown
-Fixed weight Isolated
-Grasp bar/rope with overhand grip, keep elbows tucked into ribs, chest up, shoulders down and back
-Press straight down by fully extending elbow joint, keeping head up and wrists straight
-Return to start position under control.