Triceps Workout

Close grip bench press:

• Lie down on a chest press bench and lift the bar from the rack using shoulder’s width grip.
• Hold the bar with arms straight and locked. Slowly lower the bar to the middle chest by keeping your elbows close to the torso.
• Hold for a moment and then slowly push the barbell using your triceps muscles.
• Repeat for at least 8-12 reps in 3 sets each.

Lying barbell triceps extension:

• Lie on a flat bench by holding a barbell or EZ-bar with grip shoulder’s width apart and palms facing forward.
• While keeping your upper arms extended & perpendicular to your torso, slowly lower down the barbell in a semi-circular motion over your head. Remember to keep elbows in.
• Hold for a second and slowly push the bar up in a semi-circular motion. Only lower arms should move and not the upper arms.
• Do 3 sets of 8-10 reps each.

One arm dumbbell extension:

• Sit on a bench and grab a dumbbell in one hand.
• Raise the dumbbell above your head with your palms facing forwards and keep your arm straight such that your arm is perpendicular to the floor.
• Slowly lower down the dumbbell behind your head until your triceps are fully stretched but keep your upper arm straight.
• Pause for a second and then push the dumbbell back to starting position.
• After completing one set switch the arm.
• Do 3 sets of 10-12 reps each for each arm.

Press downs:

• Attach a straight bar to a high pulley and grab with palms facing down at shoulder’s width.
• Keep your upper arms close to your body and perpendicular to the floor and forearms parallel to the floor.
• Press the bar down using your triceps until it reaches the front of your thighs by fully extending your arms.
• Hold for a second and slowly bring the bar to the starting position.
• Repeat for 12-15 reps for each of 3 sets.

Dumbbell overhead triceps press:

• Sit on a bench and grab a dumbbell with both hands by holding it overhead at arm’s length.
• Keep your upper arms close to your head and perpendicular to the floor. You should be holding dumbbell with your palms facing inward and your thumbs around it.
• Slowly lower the dumbbell behind your head in a semi-circular motion. Remember to keep upper arms stationary.
• Once your forearms touches the biceps, hold for a moment and then slowly raise back the dumbbell using your triceps to the initial position.
• Repeat for 10-12 reps for 3 sets each.

Dumbbell kickback:

• Take a flat bench and hold the dumbbell in your right hand with your palms facing your torso.
• Place your left knee and left hand on the top of the bench and keep your other leg on the floor beside the bench.
• Bend forward from the hips until your back is almost parallel to the floor by keeping your back straight.
• Keep your upper arm parallel to the floor and close to your torso and let your forearm hanging down.
• Now keeping your upper arms stationary, slowly push the dumbbell backwards using your triceps muscle until your arms is fully extended.
• Hold that contraction for a second and slowly lower down the dumbbell at the starting position but do not move your upper arm.
• After switch sides and do with your left arm.
• Repeat the movement for 10-15 reps for 3 sets for each arm.