Tricep Exercises - Weighted Bench Dip

• Place hands on the edge of a bench and feet on adjacent bench.


• Now place weight on your lap.


• Lower body until full stretch.


• Raise your body and repeat the movement.


• Do 4 sets of this variation.

Tricep Exercises - Dumbbell One Arm Tricep Extension

• With elbow positioned upward position the dumbbell behind your neck.


• Extend arm until it is straight.


• Return and repeat the same movement again. Continue with opposite arm.


• Do 4 sets for each arm. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Tricep Exercises - Cable Pushdowns

• Grasp cable attachment with overhand grip. Bend at the hip, elbow to the front.


• Push the cable down until your arms are fully extended and pull elbows toward body slightly.


• Return until forearm is close to upper arm and Repeat.


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Barbell Lying - Triceps Extension Exercise

• Lie on bench with a narrow overhand grip on barbell. With arms extended, position barbell over forehead.


• By bending elbows lower the bar. As bar nears head move elbows slightly back just to allow bar to clear curvature of head.


• As bar clears head, get back to the original position by pushing the barbell till the arms are fully extended


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).


• You can do this exercise on Incline and Decline bench as well.