Tricep exercises

Tricep extension

The concentration curl focuses on the biceps. Excises that focus on the biceps are important for building strong arms.

Directions: Sit on a bench or exercise ball, make sure that you back is straight and that both feet is firmly planted on the floor. Hold dumbbells with both hands and raise it above your head, locking the elbows. Slowly lower the dumbbell behind you head, your elbows bent to no lower than 90 degrees. Repeat.

Lying Triceps extension (‘skull crusher’)

Directions: Lie down on a bench with both feet touching the floor. Hold a barbell or ezi curl bar with both hands (about 5 inches apart). Hold the barbell at arms length above your shoulders. Now bend the elbows until it is above the forehead. The trick is to keep the your upper arm rigid and not to move the elbows. Return to starting position and repeat

Triceps cable press downs

Directions: Grab hold of the handle of the cable pulley machines. Hold the pushdown bar (with an over hand grip ) with both hands about 6 inches apart. You elbow should be 90 degrees and close to your side. Slowly press down and straighten your elbows. Release and let the bar come up as far as possible without moving your elbows. When doing the tricep cable press try not to lean forward or allow the weight to just fall rapidly.