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23 °C Istanbul, TR
21 September 2020

Tricep Exercises

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Tricep Exercises - Tricep Anatomy - Triceps Brachii - GÜÇLÜYAŞA
 

Triceps brachii
 

 

Cable One Arm Tricep Extension


Cable One Arm Tricep Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Cable One Arm Tricep Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Cable One Arm Tricep Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Cable One Arm Tricep Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Stand right in front of the weights. Hold the single handle on the high cable reel with your right hand, with your palms facing up.
  2. Now pull the handle down. So your upper arm and elbow are locked next to your body. Your front and back arms form a narrow angle (less than 90 degrees). You can keep your other arm on your hips, and one foot can stand in front and the other foot on the back to better balance. This is your starting position.
  3. Squeeze your triceps and pull the single handle you hold onto the side of your body until your arm is straight. Exhale as you move. Hint: Only your forearm should move. Your upper arm should always remain stable.
  4. Tighten your triceps and stay like this for a few seconds.
  5. Slowly return the single handle to its starting position.
  6. Repeat for the recommended number of repetitions, and then do the same for your other arm.

Diversification:

  • You can also use an exercise band to do this exercise.

Close-Grip Barbell Bench Press

 


Close-Grip Barbell Bench Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Close-Grip Barbell Bench Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Close-Grip Barbell Bench Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Close-Grip Barbell Bench Press - Trisep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Lie on your back on a flat bench. With a narrow grip (shoulder width), lift the bar from the gears. Keep your arms locked and straight over your feet. This is your starting position.
  2. Slowly lower the bar until it touches the middle of your chest while breathing. Hint: To maximize the operation of the triceps, make sure your elbows are always close to your body, unlike the normal bench press.
  3. After a second pause, exhale, bring the bar back to its starting position and push the bar using your triceps. Lock your arms in a contracted manner, stop for a second and start lowering slowly again. Hint: It should take at least twice as much time to lower it up and down.
  4. Repeat as many times as recommended.
  5. When you're done, put the bar back on the gears.

Attention:

  • If you are doing this exercise for the first time, it is recommended to work with a scout. If you don't have a scout, be wary of the weight you're using. Also, be careful not to let the bar stack up front. You need to make the bar fall over your chest, not elsewhere.

Diversification:

  • This exercise can also be done using the inner handle of an EZ bar, or using dumbbells, provided that the palms are facing each other.

Decline EZ Bar Triceps Extension

 


Decline EZ Bar Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Decline EZ Bar Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Decline EZ Bar Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Decline EZ Bar Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Squeeze your legs firmly at the end of the inclined bench and lie down slowly.
  2. Lift the EZ bar from the gears with a narrow grip (a slightly narrower than shoulder width). Keep your arms straight and your elbows straight on you. Arms should be perpendicular to the ground. This will be your starting position. Hint: To protect your rotator cuff muscles, it is a good idea to have a scout to help you lift the barbell from the gears.
  3. Lower your forearms in a semi-circular motion while breathing in and keeping your upper arms still. Slowly lower the bar down until you feel it almost touch your forehead. Breathe in doing this part of the movement.
  4. Lift the bar back to its starting position by contracting and breathing your triceps.
  5. Repeat as many times as recommended.

Diversification:

  • You can use a straight bar or dumbbells to do this movement. It is also possible to do this movement on a flat bench.

Dips (Tricep Version)

 


Dips (Triceps Version) - Tricep Exercises - GÜÇLÜYAŞA
 

 


Dips (Triceps Version) - Tricep Exercises - GÜÇLÜYAŞA
 

 


Dips (Triceps Version) - Tricep Exercises - GÜÇLÜYAŞA
 

 


Dips (Triceps Version) - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. For your starting position, lift your body at arm length and lock your arms above the bars.
  2. Now breathe and slowly lower your body. Your body should be upright and your elbows should be close to your body. This makes your triceps work better. Go down until there is a 90 degree angle between your upper and forearm.
  3. Then exhale and lift your body up using your triceps to return to the starting position.
  4. Repeat as many times as recommended.

Diversification:

  • If you are doing this exercise for the first time and you do not have the strength to complete it, you can use the dips help machine. These machines help you lift your body weight by using weights.
  • Apart from that, a scout can also help by holding your feet.
  • More advanced bodybuilders can add weight to the workout using the weight belt, which allows for putting in extra weight plates.

Dumbbell Floor Press

 


Dumbbell Floor Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Dumbbell Floor Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Dumbbell Floor Press - Trisep Exercises - GÜÇLÜYAŞA
 

 


Dumbbell Floor Press - Trisep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Lie on the floor, holding the dumbbells in your hand. You can bend your knees. Start by stretching the weights right above you.
  2. Lower the weights until your upper arm touches the ground. You can close your elbows to improve the size and strength of your triceps. If you want to focus on your pectoral muscles, your arms should be open to the side.
  3. Pause below, then reach the elbows and lift the weights together.

Kneeling Cable Triceps Extension

 


Kneeling Cable Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Kneeling Cable Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Kneeling Cable Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Kneeling Cable Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Place the bench stand longitudinally in front of the high roller machine.
  2. Hold the flat bar above your head with your hands about 15 inches apart and your palms facing down.
  3. Turn your back to the machine and kneel.
  4. Place your head and back of your upper arm on the bench. Your elbows should be bent and your forearm should be in a position that points to the high roller. This is your starting position.
  5. Your upper arm should always be close to your head and your elbows inside. Push the bar in a semi-circular motion until your elbows are locked and your arms are parallel to the floor. Tighten your triceps well and stay in this position for a few seconds. Exhale while doing this movement.
  6. By breathing, slowly return to the starting position.
  7. Repeat as many times as recommended.

Diversification:

  • You can also do this movement with exercise bands.

Reverse Grip Triceps Pushdown

 


Reverse Grip Triceps Pushdown - Tricep Exercises - GÜÇLÜYAŞA
 

 


Reverse Grip Triceps Pushdown - Tricep Exercises - GÜÇLÜYAŞA
 

 


Reverse Grip Triceps Pushdown - Tricep Exercises - GÜÇLÜYAŞA
 

 


Reverse Grip Triceps Pushdown - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Start by attaching the bar (straight or EZ) to the high reel machine.
  2. Turn your face to the bar. Hold the bar with your palms facing up and your hands open at shoulder width. Using your back muscles, lower the bar until your arms are fully opened. Hint: Your elbows should be open on both sides of your body and your feet shoulders wide. This is your starting position.
  3. By breathing, slowly raise the bar until the bar is flush with your chest. Only the forearms should play. The elbows and upper arms should remain stable on both sides of your body throughout the workout.
  4. Then slowly lower the bar back to its starting position. In the meantime, exhale and tear your triceps thoroughly.
  5. Repeat as many times as recommended.

Diversification:

  • This exercise can also be done using one handle for one arm at a time. In this way, you better target your triceps. With this version, you can do more repetitions by supporting your forearm with your hand, which is your own watchdog.

Standing Dumbbell Triceps Extension

 


Standing Dumbbell Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Standing Dumbbell Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Standing Dumbbell Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 


Standing Dumbbell Triceps Extension - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. To start, stand and hold a dumbbell with both hands. Your feet should be open at shoulder width. Raise the dumbbells on your head until both arms are wide open.
  2. The resistance should be in the palm of your hands, wrapped with your thumbs. Your palms should face the ceiling. This is your starting position.
  3. Keep your upper arm close to your head and your elbows perpendicular to the ground. Decrease the resistance with the semi-circular motion behind your head until your forearm touches your biceps. Tip: The upper arm should remain stable and only the forearm should move. Breathe in doing this step.
  4. Raise the dumbbell using your triceps and return to the starting position. Exhale while doing this step.
  5. Repeat as many times as recommended.

Diversification:

  • Another way to do this exercise is to use the EZ bar or straight bar. In this case, you will hold the bar from inside (with a distance of about 12 inches between the two hands) and your palms facing forward.
  • You can also use the bar (also known as the triceps blaster) with parallel bars for this exercise.
  • Finally, a low reel cable with a rope or bar (straight or EZ) attachment can also be used.

Tricep Dumbbell Kickback

 


Tricep Dumbbell Kickback - Tricep Exercises - GÜÇLÜYAŞA
 

 


Tricep Dumbbell Kickback - Tricep Exercises - GÜÇLÜYAŞA
 

 


Tricep Dumbbell Kickback - Tricep Exercises - GÜÇLÜYAŞA
 

 


Tricep Dumbbell Kickback - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Start by holding a dumbbell in one hand. Your palms should face your trunk. Keep your back straight, slightly break your knees and bend your chest to the ground. Your trunk should be almost parallel to the ground. Keep your head upright. Your upper arm should be close to your trunk and parallel to the ground. While holding the weight, your forearm should point to the ground. There should be a 90 degree angle between your forearm and upper arm. This is your starting position.
  2. Now, keep your upper arm still. While breathing out, lift your weights until your arm is fully opened using your tricep. Just focus on moving your forearm.
  3. After the short pause above where you tilt your trypsep, breathe and slowly return the dumbbell to its starting position.
  4. Repeat as many times as recommended.

Diversification:

  • If you like to run one arm at a time, you can use the low roller handle instead of the dumbbell for better contraction. In this case, your palms should be facing up, not facing your trunk.

With Triceps Pushdown V-bar

 


Triceps Pushdown with V-bar - Tricep Exercises - GÜÇLÜYAŞA
 

 


Triceps Pushdown with V-bar - Tricep Exercises - GÜÇLÜYAŞA
 

 


Triceps Pushdown with V-bar - Tricep Exercises - GÜÇLÜYAŞA
 

 


Triceps Pushdown with V-bar - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. Install the V-bar on the high spool. Keep your palms shoulder-wide with your palms facing down.
  2. Stand with your body upright and slightly forward. Keep your upper arms close to your body and perpendicular to the ground. While holding the bar, your forearm should be facing up and your thumb should be above your little finger. This is your starting position.
  3. Lower the bar using your triceps until your hip touches the front and your arms are perpendicular to the ground. Your upper arms should always be fixed next to your torso and only the forearms should move. Exhale while doing this movement.
  4. Return your V-bar to its starting position after your arms are paused for one second in the contracted position.
  5. Repeat as many times as recommended.

Diversification:

  • This movement has many different ways of doing it. For example, you can use an EZ bar or a flat cable bar for different versions. You can also attach a string to the reel or do a reverse grip on the exercise with the bar.

Weighted Bench Dip

 


Weighted Bench Dip - Tricep Exercises - GÜÇLÜYAŞA
 

 


Weighted Bench Dip - Tricep Exercises - GÜÇLÜYAŞA
 

 


Weighted Bench Dip - Tricep Exercises - GÜÇLÜYAŞA
 

 


Weighted Bench Dip - Tricep Exercises - GÜÇLÜYAŞA
 

 

Fabrication:

  1. For this exercise, you need to put a bench stand in front of you and behind you. Coffee tables should be perpendicular to your body. Holding your hands close to your body, hold the bench behind you by opening your hands to shoulder width and hold it by the edges. Your arms should be completely open.
  2. Stretch your legs over the bench in front of you. Your legs should be parallel to the ground and your body should be upright. Let your partner put a dumbbell on your lap. Note: Putting weight on your lap can result in injury or injury without your partner's help. This is your starting position.
  3. Break your elbows and slowly lower your body down until a 90-degree angle forms between your upper and forearm. Breathe while doing this movement. Hint: Keep your elbows as close as possible throughout this movement. Your forearms should always point to the ground.
  4. Use your triceps to lift your body and return to your original position by exhaling.
  5. Repeat as many times as recommended.

Attention:

  • Exercise becomes more challenging when you put your feet on the bench bench in front. In order to get used to doing the movement properly, you should try to do without weight at first. If this version starts coming easy to you then your partner can put a weight plate on your lap. Make sure your partner keeps the sheet on your lap during the workout.
 
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