Cable Rope Overhead Triceps Extension
Primary muscle group(s):
Triceps
Attach a rope to the top pulley of a cable station. Grip the rope with both hands using a neutral grip (palms facing inwards). Turn your body away from the cable station. Take a split stance and lean forward. Fully extend your arms straight out over the top of your head pointing straight ahead. Keep your elbows close to your head. When your elbows are fully extended, hold for a count of one while squeezing your triceps. Return to the starting position.
Lying Barbell Skull Crushers
Primary muscle group(s):
Triceps
Set up a flat bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the bar downward towards your forehead in a smooth arc. Continue lowering the bar until it is just above your forehead and press the bar back over your chest. You can also use an EZ bar for this exercise.
Decline EZ Bar Triceps Extension
Primary muscle group(s):
Triceps
Set up a decline bench to between 15 and 30 degrees. Sit on the bench and position your feet under the foot pads with an arch in your lower back. Lie flat on the bench holding the bar above your chest with your arms extended and elbows locked. Lower the EZ bar downward towards the back of your head in a smooth arc. Continue lowering the bar until it is at the height of the back of your head. Push the bar back above your chest.
Lying EZ Bar Triceps Extension
Primary muscle group(s):
Triceps
Set up a flat bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the EZ bar downward towards the back of your head in a smooth arc. Continue lowering the bar until it is at the height of the back of your head. Push the bar back above your chest.
Incline EZ Bar Triceps Extension
Primary muscle group(s):
Triceps
Set up an incline bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the EZ bar downward towards the back of your head in a smooth arc. Continue lowering the bar until it is at the height of the back of your head. Push the bar back above your chest.
Triceps Cable Pushdown
Primary muscle group(s):
Triceps
Cable Rope Pushdown
Primary muscle group(s):
Triceps
Set up a cable machine with a rope attachment attached to the top pulley. Grip the rope with an inverted grip, with your hands close together. Position your feet shoulder width apart, with knees slightly bent for stability. Push rope down and pull the rope apart to the side so that your hands finish by your hips at the bottom of the movement.
Single Arm Cable Pushdown
Primary muscle group(s):
Triceps
Set up a cable machine with a handle attached to the top pulley. Grip the handle with an underhand grip, with your hand at shoulder height, palm facing towards you. Position your feet shoulder width apart, with knees slightly bent for stability. Pull the handle down and fully extend your elbow until your arm is straight. Return to the starting position.
