Maybe you’re like me? I was always asked “why dedicate time strictly for triceps when you work them out doing other stuff like benching?” I typically hit triceps on the same day I do chest- The results? I’m able to add more weight without fear when my chest is ready and my arms look really good! So to the people not dedicating the time to your tris… I say try it!
Triceps Pushdown-Ropes
4 SETS- Number of reps determined by your goals.
Start with your upper arms at your sides, perpendicular to the floor. Grasp the rope so that one end is in each hand and your palms are facing one another. I like to have the cables set up so my starting position is with forearms at 90 degrees giving myself enough space so the weights do not slam when returning to start. Once you’re set up, exhale as you push downward with your triceps, bringing each side of the rope to the side of your thighs. Only allow movement of your forearms, your upper arms and torso should remain straight and stationary throughout the exercise. Pause briefly at full extension, inhale and slowly return to the starting position.
Triceps Pushdown-Regular Bar (Reverse Grip)
4 SETS- Number of reps determined by your goals.
Begin with your legs shoulder width apart. Grasping the bar with your palms facing upward at shoulder width use your lats to lower the bar to the starting position (elbows at 90 degrees). Be sure to keep your upper arms and elbows stationary and at your sides. Exhale while moving only your forearms downward until your arm reaches full extension hold for a second feeling the contraction. Inhale as you return to the starting position.
Triceps Pushdown-Machine
4 SETS- Number of reps determined by your goals.
At many gyms there are specific machines to accomplish this exercise, but you can also accomplish the same utilizing a bench and cable set up (as pictured).
It’s ideal to complete this movement with your elbows as close to your sides as possible to isolate the tricep muscles.
Once in a secured seated position, firmly grasp the handles of the machine and start so that your elbows form a 90 degree angle. From the starting position push down while exhaling to the full extension of your arms. Avoid locking your elbows. Once here maintain a slight bend in the elbow to keep tension on the tricep. Then return to the starting position as you inhale.
Triceps Pushdown-EZ bar (V-shaped bar)
4 SETS- Number of reps determined by your goals.
Start with your upper arms at your sides, perpendicular to the floor, elbows at 90 degrees. This is your starting position. While exhaling use your triceps to push the bar until it touches the front your thighs and your arms are at full extension. Only allow movement of your forearms, your upper arms and torso should remain straight and stationary throughout the exercise. Pause briefly, inhale and slowly return to the starting position.