Lying Tricep Extensions
The Lying Tricep Extension specifically targets the triceps. Hold the bar with a close (less than shoulder width) and overhand grip. Lay on the bench with your feet firmly on the floor and your arms fully extended above your head within eye sight. Slowly lower the weight to your forehead and hold for one count. Keep your elbows tucked in tight as flaring them out will incorporate the shoulders and prevent you from engaging the triceps fully. Slowly raise the weight back to the start position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning.
Equipment: Bench, EZ or straight bar, Body Bands
Seated Tricep Dips
The Seated Tricep Dip specifically targets the triceps. Sit on a bench or chair and place your hands next to or slightly under your hips. Lift up onto your hands and bring your hips forward. Bending your elbows (no lower than 90 degrees), lower your hips down, keeping them very close to the chair. Keep your shoulders down (so the focus remains on the triceps) and do not flare your elbows from your sides. Push back up without locking your elbows. Reps: to failure
Equipment: Bench, Chair
Standing Tricep Kickbacks
The Standing Tricep Kickback specifically targets the triceps. Keep a slight bend forward in your waist and your back flat. With your upper arm in line with your body and your elbow stationary, straighten your arm behind you in a controlled fashion. Hold for one count at the top of the exercise and lower back to start without swinging your arm Repeat, with your other arm. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Dumbbells, Low Pulley Machine, Body Bands
