■ Close grip bench press

■ Lying triceps extensions

■ Standing cable press downs

■ Seated over head barbell extensions

■ Triceps kick backs

■ Overhead rope extensions

■ One arm dumbbell extensions

■ Seated triceps dumbbell extensions

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Close Grip Bench Press


1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart. Arms should be fully extended and palms should be facing forward.


1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.

Lying Triceps Extension

(A.K.A Skull Crushers)


1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.

2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.

3. The bar should be should be directly over your head and your arms fully extended.


1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.

2. Using your triceps, push the weight back up to the starting position. Repeat the movement. Keep your elbows in at all times.

3. When you're finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench. It will take a little practice but you'll get it.

Standing Cable Press Downs


1. Attach either an angled bar or straight lat bar to the overhead pulley. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.

2. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body


1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms. 2. Slowly return, and repeat. Keep your elbows close to your body at all times.

Seated Overhead Barbell Extensions


1. While seated, grab a barbell in an overhand grip with your hands spaced about 8" to 10" apart. Press the weight directly over your head.

2. Your arms should be fully extended over your head. Execution

1. Slowly bend your elbows and allow the weight to come down just below the back of your head. Once you feel a comfortable stretch in your triceps, raise the weight back up. Remember to keep your arms vertical at all times.

Bent Over Triceps Kick Backs


1. Grasp a dumbbell using an overhand grip. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail. Press your upper working arm firmly against the side of your body.

2. One foot should be in front of the other Execution

1. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor.

2. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position. Repeat the movement

3. Reverse the working arm once you complete the first set.

4. Keep the movement fluent, slow, and controlled.

Overhead Rope Extensions


1. Attach a rope to the overhead cable pulley. Stand with your facing the pulley. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.

2. Grasp the rope with an overhand grip, and bend slightly at the hips. Keep your elbows in line with your ears.


1. Slowly extend the lower part of your arms forward. Hold the extended position for / second.

2. Slowly bring your arms back to the starting position. Repeat the movement.

3. Make sure that you bend only your elbows keeping your upper arms motionless.

One Arm Dumbbell Extensions

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