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Tricep Long Head
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How To Perform Overhead Triceps Extension
- Hold a cable bar with the desired extension with both hands, arms extended overhead.
- Keep elbows close to your head, core tight.
- Slowly bend your elbows, lowering the weight behind your head.
- Extend arms straight back up, squeezing triceps.
How To Perform Cable Rope High Pulley Overhead Tricep Extension
- Attach the rope to the high pulley, face away from the machine.
- Grab the rope, step forward into a split stance.
- Elbows bent, rope behind head.
- Extend arms forward overhead.
- Return with control.
How To Perform Dumbbell Seated Single-Arm Overhead Triceps Extension
- Sit on a bench, back straight.
- Hold a dumbbell overhead with one hand.
- Lower the DB behind the head by bending the elbow.
- Extend the arm fully back up.
- Switch arm after reps.
How To Perform Incline Triceps Extension
- Lie on an incline bench (30–45°).
- Hold DBs, EZ bar, or barbell overhead.
- Lower weight behind head (elbows bent).
- Extend arms back up.
How To Perform EZ Bar Standing French Press
- Stand upright, grip the EZ bar with both hands overhead.
- Elbows tucked close.
- Lower bar behind head under control.
- Press bar up until arms locked.
Callisthenics
How To Perform Dips on Chair
- Sit on the floor, hands on edge of the chair behind you.
- Extend legs out front.
- Lower body by bending elbows.
- Push back up.
How To Perform Bodyweight Overhead Triceps Extension
- Stand facing the wall or bar at chest height.
- Lean forward, hands overhead on the wall/bar.
- Bend elbows, head moves forward.
- Extend arms back straight.
How To Perform Single-Leg Dip on Floor
- Sit on the floor with your hands behind you.
- Lift one leg off the ground.
- Perform dip motion by bending elbows.
- Switch legs.
How To Perform Diamond Push-Up
- Get into push-up position, hands close together (diamond shape).
- Lower chest to hands, elbows tucked.
- Push back up.
How To Perform Bodyweight Kneeling Triceps Extension
- Kneel in front of the bench/chair.
- Place forearms on the surface, elbows bent.
- Extend elbows to push body away.
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