TRICEP EXERCISES

 

The triceps are located in the back of the upper arm. As indicated in the word "tri" there are 3 heads to the Tricep muscle. These three heads make up 2/3 of your arm size. The tricep is responsible for extending your elbow and rotation at the shoulder. A powerful muscle used for pushing, the tricep is an important muscle to exercise.

You can do isolating tricep exercises and compound exercises that incorporate all of your pushing muscles, such as anterior deltoid, and chest together. This video will provide you with some of the top tricep exercises, finishing with what is voted as the #1 or BEST Tricep exercise, so be sure to watch until the end.

 

TRICEP EXERCISES USING OWN BODY WEIGHT

1. DIPS
Dips can be done anywhere. The more upright your body, the more body weight you are lifting, the more challenging the exercise. Be sure to choose a level that allows you to safely perform the exercise without stressing your shoulder.

The core is an important group to activate with any exercise to provide support and stability for your back.

 

TECHNIQUE
Position body between two bars or stable pieces of equipment. Can also be done on a bench. You can raise your feet to decrease the amount of load you are lifting.
Begin with straight elbows to ensure shoulders are down and the muscles in your mid-upper back are working to stabilize. This will keep the strain off of your neck and shoulders.

Bend your elbows, keeping elbows back as much as possible.
Exhale and push yourself up.

 

TRAINER TIPS
Keep your head in line with your spine.
Avoid collapsing through the shoulders.
Use your core muscles to support the back.

 

2. Stability Ball Push-ups
The stability ball adds an element of core work to any exercise. Position yourself on the ball, rolling yourself as far out as you can safely support and stabilize your body weight with your shoulders, back and abs.
Once in a strong supported position, simply bend your elbows, lowering your upper body towards the floor, going only as far as you can keep your shoulders down and head in line with your spine. Remember to keep elbows tucked into your side.

 

DUMBBELL KICK BACKS
Standing in a lunge position, spine long and abdominals in to support your spine.
Dumbbell in one hand, draw your elbow back, slightly higher than your hip. Simply bend and extend your elbow. Add a pause at full extension to increase muscle tension and return slowly.

 

TRICEP EXTENSION-SKULL CRUSHER-#1 TRICEP EXERCISE.
Voted the #1 Tricep exercise, the skull crusher will isolate your triceps for great results. This exercise can be done on a stability ball or if using a heavier weight, on a bench.
Pick up the bar and sit on a flat bench or stability ball. Rest the bar on your thighs and lie back on the bench or ball and bring the bar to your chest. Push your arms straight up above your chest.
Bend your elbows, lowering the bar behind your head. Once you feel the stretch in your triceps, extend your elbows back to the starting position.
The name "skull crusher" should be a good indication that if you are using heavier weights, that a spotter is necessary for this exercises.