HOT 3 TRICEPS EXERCISES

TRICEP DIPS WRONG VS RIGHT

SETS: 4
REPS: 8-10
REST EACH SET: 90

Starting position

1. Sit on the side of a bench and place your hands on the edge of the bench, by your hips.
2. Move your feet forward a little and slide your bottom off the bench so that your body weight is supported by your arms and your knees are bent at 90-degree angles.

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Execution

1. Keeping your torso upright and your elbows close to your body, inhale as you lower your body by flexing your elbows.
2. Exhale as you raise your body by extending your elbows.
3. Repeat.

CABLE KICK BACKS WRONG VS RIGHT

Muscle: triceps
Type : isolation
Sets : 4
Reps : 10
Rest: 90 sec

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Right:
Using appropriate weight
Full range of motion
Contracting triceps
Upper arm parallel to floor

Wrong:
Weight too heavy
Swinging
not contracting triceps

Starting position

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1. Set up a hip-high cable pulley.
2. Remove the stirrup/handle or bar so that there is no attachment.
3. Grasp the clip at the end of the cable and step back until the cable is pulled taut.
4. Lean forward a little and raise your upper arm so that it is parallel with the floor.

Execution

1. Keeping your upper arm fixed, exhale as you extend your elbow until it is fully extended.
2. Hold for a count of two.
3. Inhale as you flex your elbow and return the cable to the starting position.
4. Repeat for more repetitions.
5. Repeat the repetitions with your opposite arm

MACHINE TRIXEP DIP

MUSCLE: Triceps
SETS: 4
REPS: 8-10
REST EACH SET: 60 sec

Starting position

1. Kneel onto the knee pad of the assisted triceps dip machine and grasp the shoulder-width bars.

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Execution

1. Keeping your torso upright and your elbows tucked into your body, inhale as you lower yourself until you feel a mild stretch in your shoulders.
2. Exhale as you push yourself back up to the starting position until your elbows are almost fully locked.
3. Repeat.