Weightlifting Transformation Journal
All Triceps Exercises
1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.
2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.
3. Repeat the movement for the desired number of reps.
1. This is similar to the ordinary single arm tricep extension, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!).
2. Position the cable pulley to the highest point and make sure there’s a single arm handle on it.
3. Grab the handle, and stand horizontally in relation to the cable like the picture above.
4. Keeping your elbow in place and wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.
5. Switch sides when you’ve finished.
1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.
3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.
4. Repeat for the desired number of reps.
1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.
2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.
3. Push your body back up by straightening your arms, returning to the starting position.
1. Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with your arms extended above your chest and your palms facing each other.
2. Keeping your upper arms stationary, slowly lower the dumbbells towards your forehead by bending at the elbows until they reach just above your forehead.
3. Pause for a moment and then slowly raise the dumbbells back to the starting position, fully extending your arms.
1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.
2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.
3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.
1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.
2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.
3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.
1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.
2. Take a step backward to move the weight off of the weight stack.
3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.
4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the floor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.
5. Slowly bend your elbows to return to the starting position.
1. Begin by standing with your left knee on a flat bench, right foot on the ground. Lean forward and lightly rest your left hand on the bench.
2. With a dumbbell in your right hand, position your left arm so that is next to your body and in a 90-degree angle. Keep your back straight.
3. Slowly straighten your right arm behind you, squeezing your triceps at the top of the movement.
4. Pause for a moment, then slowly lower the dumbbell back to starting position.
1. Stand in front of the cable machine with your feet shoulder-width apart.
2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.
3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.
4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.