…continued – Triceps
Close Grip Bench Presses
Close Grip Bench Presses are a serious mass builder for the triceps. Primary muscles involved are the triceps. Secondary muscles are the chest, shoulders, and forearms.
Execution
Lying on a regular Bench Press bench take a narrow grip on the bar. Your thumbs should be about 8 inches apart. Lower the bar slowly to the middle of your chest. Keep your elbows out. Drive the weight straight upward and flex your triceps at the top of the movement.
Seated Triceps Extensions
This is a very effective mass builder that maximizes the range of motion in the triceps. Primary muscles involved are the triceps. Secondary muscles are the shoulders, traps, chest, and forearms.
Execution
This exercise can be performed sitting straight up on a flat bench or sitting back on an incline bench. You can change them up for variety. Have your training partner hand you a loaded curl bar. Lower the weight from above your head to behind your head. Go as deep as possible then drive the weight back up to the starting position with explosiveness. Lower the weight twice as slowly as you drive it up.
Cable Press Downs Behind the Back
This is an exercise you don’t see many people doing. Let me tell you it’s very effective. It allows for plenty of overload an gives a great tricep stretch. Primary muscles involved are the triceps. Secondary muscles are the chest, shoulders, and forearms.
Execution
You will definitely need a training partner with this one. Using a cable press down machine turn and face away from the cable. Have your training partner grab the bar and lower it in a position behind your lower back. Grip the bar behind your back with a grip slightly narrower than shoulder width. Raise the bar up as high as possible toward your upper back. Press the weight down with explosive force. Flex your triceps at the bottom of the movement for about 1 second.
This exercise is a little tricky at first, but you’ll catch on quick.
Dumbbell Press Downs Behind the Back
This exercise is similar to curl bar presses behind the neck except you use a dumbbell. Because of your hand position on the dumbbell it works the triceps a little differently while still allowing for maximum overload and maximum stretch.
Execution
Hold the dumbbell vertically by grabbing the handle with both hands at one end. Holding the weight over and behind your head, lower it as far as possible while keeping your upper arms perpendicular to the floor. Raise forcefully and contract your triceps at the top. Lower the weight twice as slowly as you raise it.
