Tricep exercises

Throughout all exercises contract your core muscles (abdominals and gluteals) to support your back and spine.

Tricep extensions

  • Tricep kickbacks can be completed in a seated position or bent over on a bench. 
  • During the exercise your humerus (upper arm) should be parallel with the ground.
  • Holding on your a light weight in your hand contract your tricep muscle to extend through your elbow, lifting the weight behind your body. Gently control the release of the weight abck to the starting position.

Overhead press

  • Lay down on the bench with your feet resting on the floor or the bench (knees should be above hips).
  • Holding on to a light weight in both hands extend your arms straight up above your height, leaving a slight bend in the elbows.
  • Keeping your humerus (upper arm) still, lower your hands and the weight weight backwards behind your head. To return squeeze through your tricep muscles until your hands and the weight are above your head again.
  • Repeat 10-15 reps x 2 sets.

Tricep push-downs

  • Tricep push downs are completed on the Lat Pull Down machine.
  • Adjust the weight pin to an appropriate loading and stand in front of machine.
  • Pull the bar down so that your humerus (upper arm) is vertical and in line with the rest of your body.
  • With an overhand grip, hand hips width apart push the bar down until it reaches your thighs, then slowly let the bar raise again to the starting position.
  • Repeat 10-15 reps x 2 sets

Tricep dips

  • Sit on the edge of a bench or step and place your hands on the bench so that they're touching/just underneath your thighs.
  • With your hands remaining on the bench lift your body forward off the bench so that there is a clear path for you to lower your body down toward the floor.
  • Walk your feet forward to a comfortable place, the closer to the bench you feet are, the easier the dip will be.
  • Once you're in this position you can gently lower your body straight down towards the floor, then pushing through the heel of your hand and squeezing through your triceps, push yourself back up to bench height.
  • Repeat 10-15 reps x 2 sets.
  • To progress this exercise (make it harder) you can move you feet further away, put your feet up on another bench or step, or introduce an instability (ie rest your feet on a bosu ball or fitball). When progressing the exercise only make small changes to ensure that the exercise is still appropriate for you ability.
 
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