Proper Form

Incline Barbell Triceps Extension Guide

 Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

 2. Lie back on an incline bench set at any angle between 45-75-degrees.

 Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.

 Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.

 Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.

Seated Triceps Press Guide

· Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.

· Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

· Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

Standing Bent-Over One-Arm Dumbbell Triceps Extension Guide

· With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.

· The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

· Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.

· After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.

Triceps Pushdown - Rope Attachment Guide

· Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

· Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.

· Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

· After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.