Triceps Weightlifting Exercises

tricep exercises

The Triceps are the muscles on your upper arm opposite the biceps. They are located on the back of the arm above the elbow all the way up to the lower shoulder. The biceps and triceps go hand in hand with each other. Just like the biceps, you have to be sure to keep your elbow stationary during your exercises. I will provide with you with some of the very helpful tricep weightlifting exercises that are very popular with most people who lift weights.

I would recommend doing 10 reps per set and 3 sets per exercise.

1.) Tricep cable extensions:

grasp the tricep bar on a cable machine palms down and let your elbows hang at your side. Now let your elbows bend so your hand come up to your chest area. Push the weight back down using your arms and mainly your triceps while keeping your elbows stationary. Pause at full extension and repeat. This exercise works the back of the arm very well.

2.) Rope extensions:

You can do this exercise on the same machine, you just have to find the short ropes which each gym should have. You will grasp the rope and start in the same position as you did on the cable extensions. As you push the weight down with your arms, begin to spread the in opposite direction with your arms while keeping your elbows stationary. This works the outside part of your tricep.

3.) Skull Crushers:

Grasp a weighted Z-Bar and and lay down on a regular bench. Extend the z-bar away from body with your palms facing upward. Now bend your elbow so you hand bend to come your forehead. While keeping your elbows very still, push the weight back up with your triceps to the starting position. This weightlifting exercise will work the entire area of the tricep.

4.) Dumbbell Extensions:

Lay flat on a bench grasping the dumbbells. Extend the dumbbells away from your body with your palms facing each other. Bend your arms from the elbow so the dumbbells come the right and left side of your forehead. Now push with your triceps to extend your arms back up to the starting position. Be sure to keep your elbows stationary. This works the back of your arm very well.

5.) Reverse Cable Extensions:

Grasp a single arm cable handle with your palms facing upward. Keep your elbow right next to your body and bend from the elbow so your hand comes up to your chest. Now extend your arm back down while keeping your elbows very still. Repeat for the opposite arm. This works the back of the tricep very well.

These are just a few of the wonderful tricep weightlifting exercises. You can tone your tricep by doing more reps per set or you can build a big strong tricep by increasing weight and decreasing the reps per set. Be sure to work your way up the weight stack, do not take on too much weight too early becuase you can injure yourself very easily.

For the other bodybuilding workout exercises, just click the links below:
Training log workout logs
Back Weightlifting Exercises
Bicep Workouts / Bicep Exercises
How to Build Leg Muscle
Chest Weightlifting Exercises

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tricep exercises