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.

 
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.

 

  Video - Picture

Alternative Exercises

Single Arm Reverse Cable Extensions.png
Rope Cable Extensions.png

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.

 
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.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.

 
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.

 
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.

 
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.

 
Rope Cable Extensions.png

Alternative Exercises

  Video - Picture

Seated Overhead Single Arm DB Extensions.png

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.

 
 

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.

 
Rope Cable Extensions.png

  Video - Picture

Seated Overhead EZ Extensions.png

Instructions

Alternative Exercises

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.

 
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.

 
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.

 
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.

 
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