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Triceps Exercise Explanations

Muscle of the Month - May 1996

Triceps Muscles


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Cable Triceps Pulley Pushdowns.

Areas worked: The lateral head and medial head. It also includes, peripherally, the long inner head. In other words the full horseshoe head of tricep.

Gypsy is demonstrating the starting position for tricep pushdown.

Starting Position- With V-grip placed at solarplex level and upper arms close to sides, maintaining upper arms at sides throughout exercise, start pushdown toward full extension allowing full extent of the horseshoe muscle.

Gypsy is demonstrating the ending position for tricep pulley pushdowns. Ending Position-

Slowly lower bar until your arms are completely extended downward. Flex your tricep. Return to starting position while maintaining full control of movement. Notes: You can use a straight bar grip, however a v-grip is easier and gentler on the wrists.

Repetitions: Warm up set do 15-20 (light-weighted). Optimal repetitions 5-8 when increasing weights When working toward a fifth set, 5-6 and no more than 7 will suffice.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Flat Bench Barbell Tricep Press

Areas worked: Entire tricep area.

Gypsy is demonstrating the starting position of a flat bench barbell tricep press.

Starting Position- With elbows tight to side (rib cage) and barbell held palms facing out, slowly move arms straight up and above the solar plexus.

Gypsy is demonstrating the ending position for flat bench barbell tricep press.

Ending Position- Arms are extended straight above solar plexus with horseshoe fully locked. Then return with elbows tight to side to your beginning position.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetition: 15-20 Repetition on first set lightly weighted. Follow with declining Repetition as weight is added based on how strong you feel. Do not pump until muscle failure. Having a spotter is a good idea on this exercise. Work toward 5 sets (optimal).

Tricep Horseshoe Kickbacks

Areas worked: Full tricep horseshoe.

Gypsy is demonstrating the starting position for a tricep (horseshoe) kickbacks.

Starting Position- This exercise can be done with hand on knee, however this position with knee on bench will help maintain stable posture. With arm bent at elbow and held to a 45 degree angle, upper arm pinned to side throughout exercise, start a backward extension..

Gypsy is demonstrating the ending position for a tricep (horseshoe) kickback.

Ending Position- Let arm extend to full back extension squeezing tricep horseshoe muscle.

/ Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetitions: 15-20 with light weights. 5-8 and no less than 6 as you increase weight. If you have trouble increasing in weight do not worry. At a light weight you will still get plenty of muscle contraction and toning.

Two Arm Dumbbell Seated Tricep Press Extension(above head)

Gypsy is demonstrating starting position for two arm dumbbell seated tricep press extension (above head)

Areas worked- Full surrounding horseshoe area (inner and middle points of tricep muscle)

Starting Position- Start with dumbbell behind your head and touching the back of neck. Arms are bent at elbow and upper arms are tight to head. Slowly extend arms upward as if to touch palms to ceiling.

Gypsy is demonstrating ending position of two arm dumbbell seated tricep press extension (above head)

Ending Position- Arms are fully extended above head with palms facing ceiling and full horseshoe head locked.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Tricep Dips

Areas worked: The entire tricep horseshoe muscle

Gypsy is demonstrating starting position for doing a gravitron tricep dip.

Starting position- Position body with knees on pedestal of gravitron. Arms are bent a waistline height. Back should be straight. Start pushing down on hand grips with smooth even movement

Gypsy is demonstrating ending position for gravitron tricep dip.

Ending position-Push body upward till arms are full extended locking in horseshoe triceps muscle. There are many ways to do dips in or out of a gym. Here are some other methods to use for variety and ease.

Triceps Dips-Even Parallel Bars

Keith is demonstrating starting position for Parallel Bar Dips.

Starting Position: Keep arms bent at 90 degree angle avoiding a start from below the bars. Keith is demonstrating ending position for Parallel Bar Dips. Ending Position: Push body upward till full extension is reached and horseshoe muscle is locked in.

This form will hold true for all dips whether single chair or double chair dips are being done. The following dips are demonstrated by Keith and Gypsy.

A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetitions: 10-15 reps will be optimal for warm-up. 7 and no more than 8 repetitions for set that follow warm-up.

A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.


You may send your comments and suggestions to Gypsy --- The Gift of Youth via electronic mail by sending email to:

gypsy@dreamagic.com (Gypsy)


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