top of page

T R I C E P S

  Video - Picture

Single Arm Rope Extensions.png

Alternative Exercises

Rope Cable Extensions.png

Instructions

1. Tie a Rope into a knot and attach it to the highest point of a pulley machine or a cross cable machine, then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward. Grab the end of the rope with your right hand in a neutral grip where the palm of your hand is facing inwards, then pull it down just a few inches until your upper arm is perpendicular to the floor, and your elbow is right next to your torso. Your other non-lifting hand should be at your side grabbing your waist, or kept in a neutral state just by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 2. Now use your right arm’s triceps muscle to extend your arm all the way down with the rope until your arm is fully extended and perpendicular to the floor. Only your forearm should be moving up & down with the rope, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Slowly return the rope back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arm and/or shoulder at risk for injury. Lower down the weight resistance if you felt that you can’t properly extend your arm with the rope without straining your elbow and/or shoulder, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

Single Arm Rope Cable Extensions
Rope Cable Extensions.png

  Video - Picture

Single Arm Cable PushDowns.png

Alternative Exercises

Instructions

1. Attach a Single Arm Grip to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward. Use your right hand to grab the arm grip in an overhand grip with the palm of your hand facing down, then pull it down just a few inches until your upper arm is perpendicular to the floor and your elbow is right next to your torso. Your other non-lifting hand should be at your side grabbing your waist, or kept in a neutral state just by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 2. Now use your right arm’s triceps muscle to push the arm grip all the way down until your arm is fully extended and perpendicular to the floor. Only your forearm should be moving up & down with the arm grip, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Slowly return the rope back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arm and/or shoulder at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the arm grip without straining your elbow and/or your shoulder, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

Single Arm Cable PushDowns
Rope Cable Extensions.png

  Video - Picture

Single Arm Reverse Cable Extensions.png

Alternative Exercises

Instructions

1. Attach a Single Arm Grip to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight while slightly leaning forward toward. Use your right hand to grab the handle in an underhand grip (with your palm facing up), then pull it down just a few inches until your upper arm is perpendicular to the floor and your elbow is right next to your torso. Your other non-lifting hand should be at your side grabbing your waist, or kept in a neutral state just by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 2. Now use your right arm’s triceps muscle to extend your arm all the way down with the arm grip until your arm is fully extended and perpendicular to the floor, with your palm facing forward. Only your forearm should be moving up & down with the arm grip, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Slowly return the arm grip back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arm and/or shoulder at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the arm grip without straining your elbow and/or your shoulder, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

Single Arm Reverse Cable Extensions
Rope Cable Extensions.png

  Video - Picture

Rope Cable Extensions.png

Alternative Exercises

Instructions

1. Attach a Rope to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward towards. Grab both ends of the rope in a neutral grip (with your palms facing each other), then pull it down just a few inches until your upper arms are perpendicular to the floor and your elbows are right next to your torso. Place one foot a bit backwards, and place the other one firm at your front. This will be your starting position. 2. Now use your triceps muscles to extend your arms all the way down with the rope until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving up & down with the rope, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Slowly return the rope back up to its starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arms and/or shoulders at risk for injury. Lower down the weight resistance if you felt that you can’t properly extend your arms with the rope without straining your elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

Rope Cable Extensions
Rope Cable Extensions.png

  Video - Picture

Straight Bar Cable PushDowns.png

Alternative Exercises

Instructions

1. Attach a Straight Bar to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso upright & straight while slightly leaning forward towards the pulley. Grab both ends of the bar in an overhand/shoulder width grip (with your palms facing down), then pull it down just a few inches until your upper arms are perpendicular to the floor and are kept (along with your elbows) close to your torso. Place one foot a bit backwards, and place the other one firm at your front. This will be your starting position. 2. Now use your triceps muscles to push the bar all the way down until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving up & down with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Slowly return the bar back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arms and/or shoulders at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the straight bar attachment without straining your elbows and/or your shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

Straight Bar Cable PushDowns
Rope Cable Extensions.png

  Video - Picture

EZ Bar Cable PushDowns (Wide Grip).png

Alternative Exercises

Instructions

1. Attach an EZ Bar to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward. Grab the outside curved part of the bar in an overhand/shoulder width grip (with your palms facing down) and with your hands slightly tilted inwards due to the shape of the bar, then pull it down just a few inches until your upper arms are perpendicular to the floor and your elbows are right next to your torso. Place one foot a bit backwards, and place the other one firm at your front. This will be your starting position. 2. Now use your triceps muscles to push the bar all the way down until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving up & down with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Slowly return the bar back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arms and/or shoulders at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the EZ-bar attachment without straining your elbows and/or your shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

EZ Bar Cable PushDowns - Wide Grip
Rope Cable Extensions.png

  Video - Picture

EZ Bar Cable PushDowns (Close Grip).png

Alternative Exercises

Instructions

1. Attach an EZ Bar to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward. Grab the middle/narrow part of the bar in an overhand grip (with your palms facing down) and your hands slightly tilted inwards due to the shape of the bar, then pull it down just a few inches until your upper arms are perpendicular to the floor and your elbows are next to your torso. Place one foot a bit backwards, and place the other one firm at your front. This will be your starting position. 2. Now use your triceps muscles to push the bar all the way down until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving up & down with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Slowly return the bar back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arms and/or shoulders at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the EZ-bar attachment without straining your elbows and/or your shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

EZ Bar Cable PushDowns - Narrow Grip
Rope Cable Extensions.png

  Video - Picture

V Grip Cable PushDowns.png

Alternative Exercises

Instructions

1. Attach a V Bar to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about a foot away from the pulley, with your torso held upright & straight and while slightly leaning forward. Grab the bar from both sides in an overhand grip (with your palms facing down) and your hands slightly tilted inwards due to the shape of the bar, then pull it down just a few inches until your upper arms are perpendicular to the floor and your elbows are right next to your torso. Place one foot a bit backwards, and place the other one firm at your front. This will be your starting position. 2. Now use your triceps muscles to push the bar all the way down until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving up & down with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Slowly return the bar back up to its starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting your arms and/or shoulders at risk for injury. Lower down the weight resistance if you felt that you can’t properly push down the V-bar attachment without straining your elbows and/or your shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, shoulders and upper abdominal muscles getting slightly engaged while performing this exercise.

V Bar Cable PushDowns
Rope Cable Extensions.png

  Video - Picture

Seated Overhead Single Arm DB Extensions.png

Alternative Exercises

Instructions

1. Sit comfortably on a military bench or a utility gym chair, while holding a single Dumbbell in your right hand and raising it up and over your head at arm's length. Keep your upper arm close to your head and perpendicular to the floor, with your elbow locked and your arm fully extended with the weight. Your other non-lifting hand should be at your side grabbing your waist, with your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly bring down the dumbbell behind your head by unlocking your elbow and letting the weight come down until your forearm touches your biceps while keeping your triceps muscle under constant tension. Only your forearm should be moving up & down with the weight, while keeping your torso and your upper arm stationary throughout the entire movement. 3. Now use your triceps muscle to extend your arm with the weight all the way back up to it’s starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any triceps, elbows, shoulders, neck, back and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter dumbbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your rear shoulders muscles getting slightly engaged while performing this exercise.

Seated Overhead Single Arm DB Extesions
Lying Single Arm Dumbbell Extensions

Alternative Exercises

  Video - Picture

Lying Single Arm Triceps Extensions.png
Rope Cable Extensions.png

Instructions

1. Lie back on a flat bench while firmly holding a Dumbbell in your right hand with your arm fully extended right above your right shoulder, with your elbow locked and your arm perpendicular to your torso. Your other non-lifting hand should be supporting your arm carrying the weight by holding it just below the elbow. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly start bringing down the weight in your right hand by moving your forearm all the way down until your forearm touches your biceps. Remember to keep your upper arm stationary (not moving) throughout the entire movement. 3. Now use your triceps muscle to extend your arm with the weight all the way back up to it’s starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter dumbbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Seated Overhead Dumbbell Extensions.png

Instructions

1. Sit comfortably on a military bench or a utility gym chair, while holding a single Dumbbell with both hands and raising it up and over your head at arm's length. The weight of the Dumbbell should be resting on the top of your palms with your thumbs wrapped around the weight. Keep your upper arms close to your head (elbows in) and perpendicular to the floor with your palms facing up. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly bring down the dumbbell behind your head by unlocking your elbows and letting the weight come down until your forearms touches your biceps while keeping your triceps muscles under constant tension. Only your forearms should be moving up & down with the weight, while keeping your torso and your upper arms stationary throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the weight all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any triceps, elbows, shoulders, neck, back and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter dumbbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your rear shoulders muscles getting slightly engaged while performing this exercise.

Seated Ovehead DB Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Seated Overhead EZ Extensions.png

Instructions

1. Sit comfortably on a military bench or a utility gym chair, while holding the middle/narrow part of an EZ Barbell with both hands and raising it up and over your head at arm's length. Keep your upper arms close to your head (elbows in) and perpendicular to the floor with your palms facing up. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly bring the bar back down behind your head until your forearms touches your biceps, while keeping your triceps muscles under constant tension. Only your forearms should be moving up & down with the bar, while keeping your torso and your upper arms stationary throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the bar all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ Barbell when performing this exercise to avoid getting any triceps, elbows, shoulders, neck, back and/or wrists injury. A proper weighted EZ Barbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter EZ Barbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your rear shoulders muscles getting slightly engaged while performing this exercise.

Seated Overhead EZ Bar Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Lying Dumbbell Extensions.png

Instructions

1. Lie back on a flat bench while firmly holding a Dumbbell in each hand with your arms fully extended with the weights right above your shoulders, with your elbows locked and your arms perpendicular to your torso. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly start bringing down the weights by moving your forearms all the way down until your forearms touches your biceps. Remember to keep your upper arms stationary (not moving) throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the weights all the way back up to their starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Lying Dumbbell Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Seated Overhead Plate Extensions.png

Instructions

1. Sit comfortably on a military bench or a utility gym chair, while holding a Weight Plate from both sides and raising it up and over your head at arm's length. Keep your upper arms close to your head (elbows in) and perpendicular to the floor with your palms facing each other. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly bring down the Weight Plate behind your head by unlocking your elbows and letting the weight come down until your forearms touches your biceps while keeping your triceps muscles under constant tension. Only your forearms should be moving up & down with the weight plate, while keeping your torso and your upper arms stationary throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the weight all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any triceps, elbows, shoulders, neck, back and/or wrists injury. A weight plate that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter weight plate if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your rear shoulders muscles getting slightly engaged while performing this exercise.

Seated Overhead Plate Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Lying Plate Triceps Extensions.png

Instructions

1. Lie back on a flat bench while firmly holding a Weight Plate from both sides with your arms fully extended with the weight right above your chest, with your elbows locked and your arms perpendicular to your torso. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly start bringing down the weight by moving your forearms all the way down until the plate almost touches the top of your head. Remember to keep your upper arms stationary (not moving) throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the weight all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A weight plate that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter weight plate if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Lying Plate Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Skull Crushers.png

Instructions

1. Lie back on a flat bench while firmly holding the middle/narrow part of an EZ Barbell with your arms fully extended right above your chest, with your elbows locked and your arms perpendicular to your torso. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly start bringing down the bar by moving your forearms all the way down towards your face until the bar almost touches your forehead. Remember to keep your upper arms stationary (not moving) throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the bar all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use set heavy set EZ barbell when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted EZ barbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter EZ barbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Skull Crushers
Skull Crushers.png

Alternative Exercises

  Video - Picture

Lying EZ Barbell Press (Close Grip).png

Instructions

1. Lie back on a flat bench while firmly holding the middle/narrow part of an EZ Barbell with your arms fully extended right above your chest, with your elbows locked and your arms perpendicular to your torso. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly bring down the bar by unlocking your elbows until the bar is right above your chest, while keeping your triceps muscles fully engaged and under constant tension. Remember to keep your elbows pinned in throughout the entire movement. 3. Now use your triceps muscles to push the bar all the way back up to it’s starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use set heavy set EZ barbell when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted EZ barbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter EZ barbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your chest muscles also getting engaged while performing this exercise, but it should not be the main muscle group you’re targeting.

Lying EZ Barbell Press (close grip)
Dips.png

Alternative Exercises

  Video - Picture

Bent Knees Bench Dips.png

Instructions

1. For this exercise you will need to place a flat bench behind your back while holding (very firm) on to the edge of that bench as you keep your hands close to your body while spread at shoulder width apart. Your arms should be fully extended with your elbows locked while carrying your body’s weight up. 2. Place your feet firm on the ground at about an arm’s length away from the bench, with your knees bent and your legs close to each other. This will be your starting position. 3. Slowly start lowering down your body by bending your elbows until you’ve lowered yourself far enough to an angle that is slightly less than 90 degrees between your upper arms and your forearms. Make sure not to dip yourself too far down that you end up overstraining or injuring your shoulders, and try to keep your elbows close to your body throughout the entire movement. 4. Now use your triceps muscles to push/raise your upper body all the way back up to it’s starting position, while keeping your triceps fully muscles engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your lower back, shoulders, chest, elbows, wrists and/or triceps muscles. Make sure to use a flat bench that is absolutely firm and stable on the ground (not shaky) to avoid any possibility of your hands slipping off the bench and getting yourself injured.

Bench Dips - Bent Knees
Bench Dips
Dips.png

Alternative Exercises

  Video - Picture

Bench Dips.png

Instructions

1. For this exercise you will need to place a flat bench behind your back and another flat bench in front of you. With both benches perpendicular to your body and parallel to the floor, hold (very firm) on to the edge of the bench placed behind you, while keeping your hands close to your body and spread at shoulder width apart. Your arms should be fully extended with your elbows locked, while carrying your upper body’s weight up. 2. Extend your legs forward and place both of your heels on top of the bench that’s placed in front of you. Make sure to keep your knees slightly bent to take pressure off your knee joints. This will be your starting position. 3. Slowly start lowering down your body by bending your elbows until you’ve lowered yourself far enough to an angle that is slightly less than 90 degrees between your upper arms and your forearms. Make sure not to dip yourself too far down that you end up overstraining or injuring your shoulders, and try to keep your elbows close to your body throughout the entire movement. 4. Now use your triceps muscles to push/raise your upper body all the way back up to it’s starting position, while keeping your triceps fully muscles engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your knees, lower back, shoulders, chest, elbows, wrists and/or triceps muscles. Make sure to use flat benches that are absolutely firm and stable on the ground (not shaky) to avoid any possibility of your hands slipping off the bench and getting yourself injured.

Alternative Exercises

Rope Cable Extensions.png

  Video - Picture

Stepper Lying Single Arm DB Extensions.png

Instructions

1. Lie back on an aerobic stepper while firmly holding a Dumbbell in your right hand with your arm fully extended right above your right shoulder, with your elbow locked and your arm perpendicular to your torso. Your other non-lifting hand should be supporting your arm carrying the weight by holding it just below the elbow. Place your feet firm on the ground at about shoulder width apart. This will be your starting position. 2. Slowly start bringing down the weight in your right hand by moving your forearm all the way down until your forearm touches your biceps. Remember to keep your upper arm stationary (not moving) throughout the entire movement. 3. Now use your triceps muscle to extend your arm with the weight all the way back up to it’s starting position while keeping your triceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter dumbbell if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Stepper Lying Single DB Extensions
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Stepper Lying Dumbbell Extensions.png

Instructions

1. Lie back on an aerobic stepper while firmly holding a Dumbbell in each hand with your arms fully extended with the weights right above your shoulders, with your elbows locked and your arms perpendicular to your torso. Place your feet firm on the ground a bit wider than shoulder width apart. This will be your starting position. 2. Slowly start bringing down the weights by moving your forearms all the way down until your forearms touches your biceps. Remember to keep your upper arms stationary (not moving) throughout the entire movement. 3. Now use your triceps muscles to extend your arms with the weights all the way back up to their starting position while keeping your triceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any triceps, elbows, shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your triceps muscles -as it should- without putting you at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your triceps, elbows and/or shoulders, or if you can’t properly execute a full range of motion with full extension & full contraction.

Stepper Lying Dumbbell Extensions
Dips.png

  Video - Picture

Seated Machine Dips.png

Alternative Exercises

Instructions

1. Stand tall while grabbing the middle/narrow part of an EZ Barbell held in an underhand grip, with the palms of your hands facing forward and your arms fully extended with the bar right down at your front. Your hands should be slightly titled inwards due to the shape of the bar. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Seated Machine Dips

  Video - Picture

Single Arm Preacher Curls.png

Alternative Exercises

Rope Cable Extensions.png

Instructions

1. Sit firm on a Preacher Bench while grabbing a dumbbell in your right hand with the palm of your hand facing forward. Rest your right upper arm against the padded front of the preacher bench, with your arm almost fully extended with the weight while keeping a slight bent at the elbow. Your other non-lifting arm should be kept in a neutral position resting on top of the preacher bench. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, elbows, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbow. For elbow safety, DO NOT lock your elbow.

Band Single Arm Triceps Extensions
Rope Cable Extensions.png

  Video - Picture

Single Arm Hammer Preacher Curls.png

Instructions

Alternative Exercises

1. Sit firm on a Preacher Bench while grabbing a dumbbell in your right hand with the palm of your hand facing inwards. Rest your right upper arm against the padded front of the preacher bench, with your arm almost fully extended with the weight while keeping a slight bent at the elbow. Your other non-lifting arm should be kept in a neutral position resting on top of the preacher bench. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your forearms muscles getting a little bit more engaged while performing this exercise than while performing other biceps exercises. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbow. For elbow safety, DO NOT lock your elbow.

Band Triceps Extensions