Here are a few suggestions for triceps exercises:
Triceps Cable Press Down
Lying Triceps Extension
One Arm Triceps Extensions
Close Grip Bench Press
Triceps Dips
One Arm Cable Press Down
Dumbbell Kickbacks
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Works: Triceps How to do it: Stand in front of an overhead pulley. Grasp the handle at width, narrower then your shoulder width. Pull the cable so that your forearms come almost parallel to the floor. Your elbows are glued to the sides of your trunk and don’t change position throughout the exercise. Start pushing till your arms are completely straight. Pause here and flex the triceps for a peak contraction. Return back to starting position.
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Works: Triceps How to do it: Lie on a bench. Have a partner hand you the barbell. The grip is narrower then shoulder width. Your arms are completely straight over your head. From here slightly tilt the arms toward your head. That’s the starting position. Begin by lowering the weight toward your forehead, using your forearms only. Your upper arms should remain in the same position throughout the whole exercise. Stop lowering the bar about an inch before you reach your head. Push the weight back till your arms are locked out as in starting position. Here you have to flex on purpose for a moment for a full contraction. You can do this exercise using straight or EZ bar.
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Works: Triceps How to do it: Sit on a bench, take a dumbbell in one arm and lift it over your head. Begin lowering the dumbbell behind your head while still keeping the elbow in the same position, where you started. Once you reach the lowest possible point, start lifting the weight back up till you straighten the arm completely. Flex the tricep for a peak contraction here. Finish with one arm and start the same exercise with the other.
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Works: Triceps How to do it: Lie down on a bench, get a shoulder width reverse grip on the barbell. Lift the weight off the hooks and lock your arms straight. Begin by flexing your arms in the elbows while you touch your chest with the barbell. Push the weight back up to starting position. Flex the triceps here for a peak contraction.
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Works: Triceps How to do it: These are almost the same as the dips for chest. Get up on the parallel bars. Keep your body straight. Start lowering yourself with your elbows close to your trunk. Go as far down as you can. Pause there for a moment and start lifting yourself back up to starting position. It’s important that you squeeze you triceps here for added contraction.
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Works: Triceps How to do it: Stand in front of the overhead pulley with a single handle attached to the cable. Grasp the handle with a reverse grip. Start pressing down while keeping your upper arm immobile on the side of your trunk, your elbow not moving. Stretch the arm all the way down and squeeze here for a peak contraction. Return back up while keeping the upper arm in a position. This exercise should be performed in a strict fashion to avoid arm and body swings.
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Works: Triceps How to do it: Bend over, supporting yourself with one arm, leaned on a bench. Your legs are bent in the knees, one of them is pulled slightly forward. Hold a dumbbell in your opposite arm. Lift the upper arm till it becomes parallel to the floor. Your forearm is hanging, forming a 90-degree angle. From here start pushing the weight back and up till your forearm becomes parallel to the floor as well. Squeeze for a peak contraction and return the dumbbell slowly in starting position.
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