Reverse Grip Bar Push Down
Body Part: Tricep
Description:
Using a cable machine, raise the pulley above your head and use the rod. Set your feet roughly shoulder-width apart, tuck your elbows in, and lean slightly forward. Now move your hands up and down in a complete range the motion and make sure to keep your hands in tight with your body
Rope Pressdown
Body Part: Tricep
Description:
Stand while being turned towards the machine. Put your hands on the extension you are doing the exercise with, and keep your elbows against your body all the time
- Take a deep breath and extend your arms. Don’t let your elbows get away from your body.
- Return the barbell to the starting position and breathe out.
One Arm Dumbbell Tricep Extention
Body Part: Tricep
Description:
- Sit on a bench with one dumbbell with one hand holding the dumbbell and the other behind the back.
- Lower the dumbbell behind the neck and shoulder while maintaining the upper arm’s vertical position throughout the exercise. Extend arm until straight.
- Return and repeat. Continue with the opposite arm.
Dumbbells Overhead Extension
Body Part: Tricep
Description:
Sit on the bench, keep your back straight and your feet are on the floor. You can lean on the bench if you want. Hold the dumbbells with your hands by putting them on just one side of the dumbbell. Lift it above your head.
- Breathe in and bend your elbows so you lower the dumbbells behind your head.
- Return the dumbbells to the starting position and breathe out.
Skull Crushers
Body Part: Tricep
Description:
Lay on a flat bench and keep your glutes on it the whole time. Hold the barbell above your head with an overgrip.
- Take a deep breath and bend your arms while lowering them behind your head. While doing that your upper arm should be vertical to the barbell.
- Return the barbell to the starting position and breathe out.
Close Grip Bench Press
Body Part: Tricep
Description:
Lay on a flat bench and keep your glutes on it the whole time. Hold the barbell with an overgrip that should be shoulder-width or less, depending on the flexibility of your ankles.
- Take a deep breath lower the barbell on your chest, and push your elbow out.
- Return the barbell to the starting position and breathe out.
Bench Dips
Body Part: Tricep
Description:
Take two benches and put them beside each other with 100-150 cm of space between them. Sit on one bench and put only your legs on the other. Hold the end of the second bench and hold it completely straight.
- Take a deep breath and lower your body so that you bend your elbows until they are a few cm above the floor.
- Go back to the starting position and breathe out