Triceps Exercises

Here’s a list of exercises that you can use to workout your triceps muscles:

1. Decline EZ Barbell Extensions

1. Lie on a decline bench. Ask some friend or the gym trainer to hand you an EZ barbell.

2. Grab the EZ barbell using overhand grip and position the barbel above your head with straightened arms.

3. Slowly lower the barbell until it reach few inches above your eyes. Also, during the exercise keep your elbows in towards you.

4. Extend your arms back up until reaching the beginning position and continue repeating.

2. Incline EZ Barbell Extensions

1. Lie on a incline bench. Ask some friend or the gym trainer to hand you an EZ barbell.

2. Grab the EZ barbell using overhand grip and position the barbel above your head with straightened arms.

3. Slowly lower the barbell until it reach downwards behind your head. Also, during the exercise keep your elbows in towards you.

4. Extend your arms back up until reaching the beginning position and continue repeating.

3. Seated Barbell Extensions

1. Grab a barbell and sit on a flat bench. Using overhand grip, position the barbell above your head with extended arms.

2. Slowly and controlled lower your arms down behind your head, keep your elbows in.

3. Slowly return to beginning position and continue repeating.

4. Seated Dumbbell Extensions

This exercise is the same as the seated barbell extensions, but instead of a barbell you should use a dumbbell. The technique is the same.

5. Dumbbell Extensions

Same as the seated dumbbell extensions, but instead of seating just stand during the exercise.

6. Close Grip Bench Presses

1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes. The grip should be very narrow and overhand grip.

2. Dismount the barbell from the bench racks.

3. Begin to lower the barbell slowly to the middle part of your chest. Also, do not touch your chest with the barbell.

4. After that, begin pressing the barbell until your arms become extended. Then continue repeating.

7. Smith Machine Close Grip Bench Presses

This exercise is same as the close grip bench presses, but instead of bench press you should use a smith machine. The technique is the same.

8. Cable Single Arm Extensions

1. Grab a cable handle of a cable machine with one hand using underhand grip and your palm should face towards you.

2. Slowly and controlled extend your arm down while keeping your elbow tucked in at your side.

3. Slowly return to the beginning position and continue repeating. Then do the same exercise with your opposite hand.

9. Low Cable Single Arm Extensions

1. Grab a bottom handle of a cable machine with one hand. The handle should be behind your head.

2. Slowly extend your arm until it become straight.

3. Return to the beginning position and continue repeating. Then do the same exercise with your opposite arm.

10. Single Arm Dumbbell Extensions

Same as the Low Cable Single Arm Extensions but instead of cable machine use a dumbbell.

11. Cable Rope Overhead Extensions

1. Grab a rope attachment on the lower part of a cable machine in a way that your palms face together and position the rope directly behind your head with your elbows in.

2. While keeping your elbows in, extend the rope upwards.

3. Slowly return to the beginning position and continue repeating.

12. Bench Dips

1. Position between two benches (as shown on the picture above). The width between your hands should be same as your shoulders width.

2. Slowly lower your upper body down, keep your elbows tucked into your sides.

3. Slowly return to the beginning position and continue repeating.

13. Dips

1. Catch on a dip bars and cross your lower legs.

2. Slowly lower your torso down, continue until your arms are in a 90 degree position.

3. Return to the start position and continue repeating.

14. Single Arm Pronated Dumbbell Extensions

1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with palm facing out. With your opposite hand hold your elbow during the entire exercise.

2. Slowly and controlled lower the dumbbell until it reach a few inches above your chest.

3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.

15. Single Arm Supinating Dumbbell Extensions

1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with palm facing in. With your opposite hand hold your elbow during the entire exercise.

2. Slowly and controlled lower the dumbbell until it reach a few inches above your head.

3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.

16. Push Ups Hands Close

1. Lie on the ground a in a way that only your legs and palms tough it. The distance between your hands should be narrow.

2. Lower and lift your body slowly, your back should straight during the exercise.

17. Dumbbell Kickbacks

1. Grab a dumbbell with one hand and put your opposite hand and knee on a flat bench. Your palm should face your body and your upper arm should be parallel to your body.

2. Push the dumbbell back by extending your arm.

3. Slowly return to beginning position and continue repeating. Then do the same exercise with your opposite arm.

18. Straight Bar Pushdowns

1. Grab the straight bar of a cable machine using overhand grip. The bar should be at your chest level.

2. Slowly lower the bar downward

while keeping your elbows in.

3. Slowly and controlled return to the beginning position and continue repeating.

19. Rope Pushdowns

Same as the straight bar pushdowns, but instead of straight bar use a rope for this exercise.

20. V Bar Pushdowns

Same as the rope pushdowns, but instead of rope use a V bar for this exercise.