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Tricep Kickbacks
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| We will perform this movement using a flat bench. Bend forward in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Holding dumbbell (palm in), position upper arm parallel to the floor. keep opposite arm stationary. In a controlled motion, keeping upper arm parallel to the floor, extend dumbbell back until arm is approximately straight. Contract triceps fully, without compromising form. While maintaining the controlled motion, return dumbbell to starting position. Do not allow muscles to relax before next repetition. |
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Tricep Lying Extensions (Skull Crushers) |
| Hold dumbbells (palms in) and lie on bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Position arms perpendicular to the floor. In a controlled motion, keeping upper arms perpendicular to the floor, bend elbows to lower dumbbells until forearms are approximately parallel to the floor. While maintaining the controlled motion, return dumbbells to starting position. Contract triceps fully, without compromising form. Do not allow muscle to relax before next repetition. |
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Tricep Bench Dips |
| Place hands on bench shoulder width apart. Place feet on floor. Keep good body alignment (abs tight, chest up, back straight). Keep elbows fixed with a slight bend and directly under shoulders. In a controlled motion, bend the elbows to lower the body. Continue the motion to comfortable position without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition. |
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Tricep Seated Extensions |
| Sit on a bench in good body alignment (abs tight, chest up, back straight) and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Do not allow muscles to relax before next repetition. |
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