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Tricep Lateral Head

Gym
Callisthenics

Gym

How To Perform Close-Grip Bench Press

  1. Lie flat on the bench, grip the barbell shoulder-width or closer.
  2. Lower bar to mid-chest, elbows tucked.
  3. Press back up, squeezing triceps.

How To Perform Smith Close-Grip Bench Press

  1. Lie flat on the bench, grip the Smith machine barbell shoulder-width or closer.
  2. Lower bar to mid-chest, elbows tucked.
  3. Press back up, squeezing triceps.
  4. This is a much better option as all energy is going to push the barbell up instead of stabilizing it.

How To Perform Cable Pushdown

  1. Attach the straight bar/rope to the high pulley.
  2. Stand upright, elbows tucked at sides.
  3. Grip the bar overhand, start with elbows bent.
  4. Push the bar down until your arms are fully extended.
  5. Slowly return up.

How To Perform Dumbell Skull Crusher

  1. Lie on a bench or floor, hold dumbbells above chest, palms facing each other.
  2. Keep upper arms still, bend elbows, lower dumbbells toward forehead/behind head.
  3. Stop when you feel a stretch, then extend your elbows to lift back up.
  4. Keep elbows tucked, move slowly and controlled.

How To Perform Reverse Grip Triceps Pushdown

  1. Attach the straight bar to the high pulley.
  2. Grip underhand (palms up).
  3. Keep elbows close, push the bar down until arms are extended.
  4. Return with control.

How To Perform Decline Triceps Extension

  1. Lie on a decline bench with DBs, barbell, or EZ.
  2. Start arms extended above the chest.
  3. Lower weight toward the forehead/behind the head.
  4. Extend arms back up.

Callisthenics

How To Perform Push-Up Hand by Hand

  1. Get into push-up position.
  2. One hand slightly forward, the other slightly back.
  3. Perform push-up → switch hands after each rep.
    (Hits triceps more than chest).

How To Perform Bodyweight Triceps Extension

  1. Get into a plank with forearms on the floor.
  2. Push through hands, extending elbows to lift forearms.
  3. Lower back down slowly.

How To Perform Dips Between Chairs

  1. Place two sturdy chairs parallel.
  2. Grip the edges with your hands, feet on the opposite chair.
  3. Lower body between chairs.
  4. Push back up.

How To Perform Single Leg Dip on Floor

  1. Sit on the floor, hands behind you.
  2. Lift one leg off the floor.
  3. Lower hips by bending elbows.
  4. Push back up. Switch legs.

How To Perform Dip on Floor

  1. Sit on the floor, hands behind you.
  2. Legs extended.
  3. Lower body by bending elbows.
  4. Push back up.

Gym

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