Killer Tricep Workout

Printable Tricep Workouts Hits: 2261

Here's a killer tricep workout that you can do at the gym. This workout includes weight lifting and stretches to give you a nice set of triceps.

1. TRICEP - NARROW GRIP BENCH PRESS

Starting Position: - Start on your back on a flat exercise bench and hold a barbell above your shoulders, with both arms straight and your hands 6 - 8 inches apart.

Movement: - Inhale while lowering the bar until it touches your chest. Exhale as you push the bar back to the starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 35 seconds

2. TRICEP EXERCISE - SEATED BARBELL BEHIND-THE-HEAD EXTENSION

Starting Position: - Sit on a flat exercise bench with your feet flat on the floor and hold a barbell above your shoulders, with both arms straight and your hands 6 - 8 inches apart palms turned away from you.

Movement: - Inhale while lowering the bar behind your head by bending only at your
elbows. Exhale as you push the bar back to the starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 35 seconds

3. TRICEPS - CABLE ROPE PRESS DOWN

Starting Position: - Attach a rope to the upper pulley. Stand with your back straight, a slight bend in your knees. Holding onto the rope directly in front of you, with your palms facing down.

Movement: Exhale while bending only at your elbows pressing the rope down in front of you. Arms fully extended. Inhale while slowly raising the rope to starting position. Repeat as required.

How Many: 3 sets of 15

Rest: 35 seconds

4. TRICEP EXERCISE - ONE ARM DB KICKBACK

Starting Position: - Stand with your feet close together and knees bent and grasp a dumbbell in your right hand while keeping your upper arm and elbow in line with and against your upper body and your forearm hanging straight down. Place your left hand across your abdomen for support.

Movement: -Exhale while you keep your right arm in place and extend your forearm to the rear until it is straight. Continue this movement as far as possible after the arm is fully extended and until the dumbbell is slightly above your back. Inhale as you slowly return the dumbbell to the starting position. Repeat with other side as required.

How Many: 3 sets of 15

Rest: 35 seconds


5. TRICEPS - OVERHEAD TRICEP STRETCH

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.

Movement: Extend both of your hands straight above your head, palms touching. Push your hands upward, then backward, keeping your back straight. Hold this position for thirty seconds.


6. TRICEPS - BEHIND-THE-HEAD TRICEP STRETCH I

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.

Movement: Raise your right arm up above your head and bend your elbow, placing your palm on your upper neck. Use your left hand to press your right elbow closer to your head. Hold this position for thirty seconds. Repeat as required on other side.

 

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