1. Inhale and bend your elbows to bring your torso near the floor; avoid extreme hyperextension of your spine.

2. Push yourself back up until your arms are in an extended position. Exhaling as you complete the movement. Repeat the next push up.

Notes:
You can do this exercise anywhere, especially while traveling. It is excellent for developing the pectoralis major and the triceps.

You can vary the torso to isolate the work, i.e., elevate the feet to focus on the upper pectorals, and elevate the torso to focus on the lower pectorals.

1. Set up for the exercise by loading the weight on the bar and adjusting the height of the rack (if adjustable).

2. Lie back on the incline bench and position your feet securely on the floor.

3. Grasp the barbell with an overhand grip (palms facing your feet) with your hands about 8-12 inches apart.

4. Inhale and remove the weight from the rack.

5. Keeping your elbows tucked in at your sides as you slowly lower the barbell down to your middle chest until it’s about 1 inch from touching.

6. Ensure you contract the triceps as you push the barbell back up until your arms are almost fully outstretched, exhaling as you do. Don’t lock the elbows. Repeat movement for subsequent reps.

Technique is important to make sure that the close grip bench press works the triceps and not the chest/shoulders. Keep your elbows as close to your body as possible during the set.

Don’t let the bar touch your chest and don’t lock your elbows out at the top of the exercise.

Focus on the stretch and contraction of the triceps throughout the movement. The mind-muscle connection is really important here, and you might want to practice the close grip bench press with no weight until you can engage your triceps as the prime movers for the exercise.

Lowering the weight should generally take about twice as long as raising it.

1. Inhale and straighten your arms by pushing them downward until the bar touches the front of your legs. Don’t let your elbows leave your sides.

2. Exhale while you complete the movement. Return to starting position for the next repetition. Your forearms will be parallel to the floor. Perform next repetition.

Notes: This isolation exercise works the triceps and the anconeus.

When returning to the starting position, you can do so slowly to feel the exercise more intensely.

To be more stable with heavy weights, lean a little forward for better balance.

For beginners, this is one of the easiest triceps exercises. Build a good strength foundation with it before progressing to more difficult exercises.

1. Anchor your elbow to your side so that your forearm is parallel to your thigh, i.e., the arm is bent about 90 degrees.

2. Straighten your arm backward by extending the elbow until your arm is at a 180-degree angle. Inhale first then, straighten.

3. Exhale while you complete the movement.

Notes: This exercise is excellent for pumping the entire triceps group. Additionally, you can tie in the posterior deltoids by lifting the entire arm up to about a 45 degree angel to the floor after you have straightened the elbow.

This exercise is often called ‘dumbbell kickbacks’.

1. Inhale and bend your elbows to about a 90 degree angle, i.e., your forearms should be about horizontal to the floor. Do not let your elbows wander to the side; keep them perpendicular to the floor and your body.

2. Return to the starting position. Exhale while you complete the movement.

Notes: This is a great exercise for developing larger triceps, i.e., building triceps mass.

1. Inhale and bend your arms, lowering your body until your upper arms (triceps and biceps) are horizontal or at a 90 degree angle to the floor.

2. Straighten your arms to return to the starting point. Exhaling while you complete the movement prior to the next repetition.

Notes: This exercise works the triceps, pectorals, and anterior deltoids. You can make the exercise more intense by having a partner place a weight plate on your thighs.

1. Inhale and bend your elbows to lower the bar behind your neck. If you feel too much pressure on your elbows, don’t lower them so much or use a lighter weight.

2. Return to the starting position. Exhale while you complete the extension.

Notes: Do not arch the back. Either contract your abdomen muscles or use a seat with back to prevent this.

This is a good exercise to stretch the long head of the triceps and work it very intensely. Also, the overhand grip helps to work the lateral head of the triceps.

For safety reasons, do not arch your back. If possible, use a bench with a short back for support.

Stand or sit and use an overhand grip on the bar with your arms extended upward. You can also use dumbbells.

1. Inhale and bend your elbows to lower the bar behind your neck. If you feel too much pressure on your elbows, don’t lower them so much or use a lighter weight.

2. Return to the starting position. Exhale while you complete the extension.

Notes: Do not arch the back. Either contract your abdomen muscles or use a seat with back to prevent this.

This is a good exercise to stretch the long head of the triceps and work it very intensely. Also, the overhand grip helps to work the lateral head of the triceps.

For safety reasons, do not arch your back. If possible, use a bench with a short back for support.

1. Inhale and extend your arms straight until they are above your head.

2. Exhale while you complete the movement. Return to starting position for the next repetition.

Notes: The vertical position of the arms stretches the long head, which helps work the triceps well.

Do not arch your back. The best way to keep from doing so is to contract your abdominal muscles or use a bench that has a back support.

1. Inhale and straighten your arms. Do not let your elbows wander or separate from your sides.

2. Exhale you complete the movement and do another repetition. The next repetition will begin when your forearms are horizontal to the floor.

Notes: This exercise is often called “reverse cable curls.” Generally, most people have a weak grip so, the exercise should be done with a light weight in order to work the triceps and focus on the medial head.

When the forearms are extended, this exercise also works the anconeus and wrist extensors. The wrist extensors and fingers stabilize the wrist by contracting isometrically during the exercise movement.

1. Inhale and straighten your arm.

2. Exhale while you complete the movement. The arm will be straight down at this time.

3. Return to starting position and perform the next repetition.

Notes: This exercise works the triceps and helps develop the cut (horse shoe) shape that is so visible on competitive bodybuilders.

Stand naturally facing the machine. Grasp the bar or handle with an underhand grip.

1. Inhale and straighten your arm.

2. Exhale while you complete the movement. The arm will be straight down at this time.

3. Return to starting position and perform the next repetition.

Notes: This exercise works the triceps and helps develop the cut (horse shoe) shape that is so visible on competitive bodybuilders.