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Tricep Brachii
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How To Perform Cable Rope High Pulley Overhead Tricep Extension
- Set the pulley at the high point.
- Grab the rope and face away from the machine.
- Step forward, bend elbows, rope behind head
- Extend arms forward overhead until straight.
- Slowly bend back to start.
How To Perform EZ Barbell JM Bench Press
- Lie on a flat bench with an EZ bar.
- Lower bar to mid-face/chin while elbows stay tucked.
- Press upward but not fully locked.
- Combo of close-grip press + skull crusher.
How To Perform Triceps Pushdown
- Stand facing the cable stack with the bar at chest height.
- Grip bar overhand (palms down), elbows tucked by sides.
- Push the bar down until the arms are fully extended.
- Slowly return to the starting position.
How To Perform Reverse Grip Triceps Pushdown
- Stand facing the cable stack with the bar at chest height.
- Grip bar underhand (palms up), elbows tucked by sides.
- Push the bar down until the arms are fully extended.
- Slowly return to the starting position.
- Press down, squeezing triceps, then return slowly.
How To Perform Dumbbell Seated Single-Arm Overhead Triceps Extension
- Sit upright, hold a dumbbell overhead with one hand.
- Bend the elbow so the DB lowers behind the head.
- Extend your arm up until straight.
- Repeat the other arm.
Callisthenics
How To Perform Dip on Chair
- Place your hands on the chair behind you, feet forward.
- Lower body by bending elbows until arms are ~90°.
- Press back up.
- Between chairs = deeper range.
How To Perform Bodyweight Triceps Extension on Floor
- Stand facing the wall (or bar at waist height).
- Hands on the wall/bar, elbows bent.
- Extend arms, pushing body away.
How To Perform Diamond Push-Up
- Push-up position, hands close, forming a diamond under the chest.
- Lower chest down, keep elbows tucked.
- Push back up.
How To Perform Bodyweight Triceps Extension
- Place forearms on the surface, elbows bent.
- Hands on the floor, elbows bent.
- Extend arms, pushing body away.
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