Triceps

Close-grip Bench Press

The bench press is a great tricep exercise to work your chest and core. Placing your hands closer together makes it so your triceps have to work harder, which can lead to new growth and more strength.

·        Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight.

·        Lower the bar straight down, pause, and then press the bar back up to the starting position.

Rope Tricep Pushdown

This move zones in on your triceps – but only if you do it right. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose. If you can’t keep your shoulders down, lighten the load.

·         Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

·         Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.

Tricep Dips (Advanced)

Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

·         Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)

·         Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)

·         Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

Overhead Triceps Extension

When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves – unless you're regularly doing exercises like this one, with your arms over your head to isolate the long head.

- Sit on a bench and grab one dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.

·         Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.

·         Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.