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]]>Triceps Pushdown
For this workout, you’ll need to use the cable pulley up top. Face the machine and stand two feet away with your feet shoulder-width apart. Hold the rope handle at the base and keep your elbows locked into your sides. Lower the cables and extend your elbows until fully extended. Return to the starting position.
Overhead Tricep Extension
Stand with your back to the machine. Grab the pulley on the bottom and hold the handles behind your head. Pull the cable upwards until your arms are extended and then return to the start. You can also perform this exercise with a dumbbell if a cable machine is not available.
Triceps Kickback
Using the pulley below, grab the handles and stand three feet away from the machine. Bend your back over, keeping your core engaged, and bend your knees slightly. Make sure your elbows are bent at a 90-degree angle and pull the cable back before returning to the starting position. If you struggle to extend fully, then perform this workout with dumbbells.
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]]>Cross-Body Skullcrusher
Although this exercise isolated your triceps effectively, it can lead to serious injury if you make any errors. Instead, stick to doing classic skull crushers as these will enable you to get a full triceps extension on each rep while avoiding the internal rotation that could put you at serious injury risk.
Dumbbell Kickback
Despite getting a good tricep squeeze, dumbbell kickbacks are limited in their benefits. This is because your tricep gets a prolonged rest at the bottom of the movement. Instead, do an X pulldown using a pulldown machine as your triceps will remain under pressure particularly at the bottom of the motion due to the rope’s resistance.
Dumbbell Overhead Extension
Yet again, the overhead extension is another example of an exercise that requires a massive internal rotation. Rather, perform this exercise with a cable as you’ll get a great stretch from bottom to top.
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]]>Diamond Pushups
Drop to the ground on all floors, ensuring that your feet are shoulder-width apart. Make sure your hands are parallel with your chest and proceed to connect your thumbs and index fingers together to make a diamond shape between your hands. Lower your body to the ground and push back up. If this proves too challenging, place your knees on the floor for added support.
Triceps Dips
Find a chair in your house and place it in an area where there is plenty of open space around it. Sit on the chair as you normally would and proceed to extend your legs out while keeping your feet on the ground. Place your hands next to your hips and lift your body up until your elbows are straight. Lower your body back down until your elbows are bent at a 90-degree angle and repeat.
Wall Push-Offs
Face a wall square one, standing a little further than an arm’s length away. Without moving your feet, rock your body forward and place your hands on the wall at about chin height. Then, lean your body toward the wall until your chin is almost touching, and use your hands to press your body away.
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]]>Tricep Dips
Tricep dips are a classic exercise that targets the triceps effectively. You can perform them using parallel bars, a bench, or even a sturdy chair. Start by gripping the bars with your hands shoulder-width apart, keeping your legs extended in front of you. Lower your body by bending your elbows until they reach a 90-degree angle, then push back up to the starting position.
Close-Grip Push-Ups
Close-grip push-ups specifically target the triceps while also engaging the chest and shoulders. Start in a push-up position, but bring your hands closer together, placing them directly under your shoulders. Lower your body while keeping your elbows close to your sides, then push back up to the starting position.
Tricep Kickbacks
Tricep kickbacks are an isolation exercise that directly targets the triceps. Start by holding a dumbbell in each hand and bending forward at the hips, keeping your back flat. With your elbows tucked close to your sides, extend your arms back while squeezing your triceps. Slowly lower the weights back down and repeat for the desired number of reps.
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