Triceps
Skull Crusher
Lie face up on a flat gym bench, ensuring that your entire body is resting on the bench except for your lower legs. Bend your knees and place your feet flat on the floor. Extend your arms above your chest, with your elbows shoulder-width apart but not locked. Hold one end of a dumbbell in both hands.
Begin by flexing your elbows and lowering the weight toward the top of your head. Maintain the position of your upper arms, keeping them relatively perpendicular to your body. This helps maintain tension on the triceps rather than shifting it to the shoulders.
Continue lowering the weight behind your head, aiming for the bottom of the dumbbell head to be in line with the top of the bench or slightly higher if it feels more comfortable.
Reverse the movement, raising the weight back above your chest to the original starting position. Avoid locking your elbows to sustain tension in your triceps muscles.
Repeat the movement for the desired number of repetitions.
You have the option to perform skull crushers while holding one dumbbell with both hands, or if you prefer to use more weight, you can hold two dumbbells, one in each hand.
Benefits
The lying triceps extension, also known as the skull crusher, is an effective push exercise that primarily targets the triceps brachii. By working the triceps from the elbow up to the latissimus dorsi muscle of the back, it helps isolate and strengthen this muscle group.
The triceps brachii consists of three heads, and performing various lying triceps extension variations can help target each head individually. This exercise can be beneficial for addressing triceps imbalances, aiding in injury rehabilitation, or incorporating it into a bodybuilding routine.
Strengthening the triceps is valuable for both push and pull movements, making everyday activities such as pushing a loaded grocery cart or pulling up bed sheets easier to perform.
While there are other forms of triceps extensions, such as the overhead extension, the lying triceps extension serves as a viable alternative. One advantage of the lying triceps extension is that it does not exert excessive pressure on the wrists, making it a preferred choice for some individuals.
Overhead Triceps Extension
Choose your desired weight from the rack and set up an adjustable bench at a 90-degree angle.
Sit upright on the bench and bring the dumbbell to the top of your shoulder. Take a deep breath and grasp the dumbbell with an overlapping grip, then press it overhead to get into position.
Maintain the overlapping grip as you gradually lower the dumbbell behind your head by unlocking your elbows.
Once your forearms are parallel to the ground or slightly below, forcefully extend your elbows and contract your triceps to bring the dumbbell back to the starting position.
Continue for the prescribed number of repetitions.
Overhead Triceps Extension Tips
Maintain proper form by avoiding excessive arching of the lower back. Keep your ribcage down and engage your abs and glutes for stability.
To enhance tension and mind-muscle connection, focus on controlling the lowering phase of the exercise, emphasizing the eccentric contraction.
Ensure your head is in a neutral position throughout the movement. Avoid jutting the neck forward, as it can put unnecessary strain on the cervical spine.
Triceps Pushdown
Position yourself facing the tricep pushdown cable machine, and select either the horizontal cable bar or rope attachment based on your gym's equipment. Adjust the height of the bar or rope grips to approximately chest level.
Begin by engaging your core muscles to stabilize your body.
Keep your elbows tucked in close to your sides and stand with your feet slightly apart.
Inhale deeply. Start the movement by pushing the bar or rope down until your elbows are fully extended, stopping just before they lock into a straight position. Maintain the proximity of your elbows to your body and slightly bend your knees during the pushdown. Avoid leaning forward and strive to keep your back as straight as possible throughout the exercise.
Exhale as you gradually return to the starting position, maintaining control and avoiding any sudden impact or crashing of the weights.
Benefits
Enhances Strength and Endurance
Tricep pushdowns provide a comprehensive workout that engages not only the triceps but also the core, back, and shoulders. This leads to improved overall strength and endurance. Moreover, the exercise allows for progression by increasing the weight as you become stronger, promoting continuous improvement.
Reduces the Risk of Injury
The triceps are susceptible to overuse injuries due to repetitive movements in various activities. By incorporating tricep pushdowns into your training routine, you can strengthen and condition these muscles, reducing the risk of repetitive stress injuries. This is particularly beneficial for individuals involved in activities such as throwing, swimming, or performing hammering motions.
Enhances Functional Fitness
Strong triceps are essential for any movement involving forearm extension from the elbow. From everyday tasks like closing your car trunk, throwing a ball, or gardening, to performing challenging activities, such as lifting heavy objects or participating in sports, having well-developed triceps improves your functional fitness and enables you to perform a wide range of daily activities more effectively.
Promotes Arm Definition
By targeting and strengthening the tricep muscles located on the backside of the upper arm, tricep pushdowns can contribute to achieving a toned and defined appearance in your arms. This is particularly important for individuals who aim to enhance their arm aesthetics, including bodybuilders and those seeking a sculpted physique. Regularly incorporating tricep pushdowns into your workout routine can help you develop well-defined and visually appealing arms.
Overhead Cable Triceps Extension
Attach a rope to the bottom pulley of the cable machine and position yourself facing away from the pulley.
Grasp the rope with both hands using a neutral grip, with your palms facing each other. Extend your arms overhead until your hands are directly above your head.
Keep your elbows close to your head and ensure that your arms are perpendicular to the floor, with your knuckles pointing towards the ceiling.
With your upper arms stationary, gradually lower the rope behind your head while inhaling. Pause briefly when you feel a stretch in your triceps.
Slowly return to the starting position and repeat for the desired number of sets and repetitions.
Tips
Avoid using weights that are too heavy and compromise your stability. This exercise is focused on isolating the triceps and does not require excessive loads.
Ensure that your arms remain close to your head throughout the movement to maximize engagement of the triceps.
Execute the exercise with deliberate and controlled movements, emphasizing a slow tempo from the beginning to the end.
Reverse Grip Cable Triceps Extension
Attach a straight bar to a cable stack at the highest position available and stand upright.
Hold the straight bar with an underhand grip (palms facing up) and lean forward slightly by bending at the hips.
Begin the exercise by straightening your elbows and contracting your triceps.
Pull the handle down until your elbows are nearly fully extended, then carefully and smoothly return to the starting position.
Repeat for the intended number of reps.
Tips
To maintain tension in the triceps, avoid fully locking out the elbows at the top of the movement.
Visualize a screw running through your elbow joint and prevent your elbows from shifting forward as you extend them during the lowering phase.
Try different variations of elbow positioning during the exercise to find the one that provides the best stretch in the bottom portion of the movement. Some individuals may benefit from allowing their elbows to move slightly behind the body during the eccentric phase, similar to a drag curl.
Be mindful of your shoulder blades and prevent them from tilting forward as you extend your elbows.
Triceps Dumbbell Kickback
Set up for the dumbbell tricep kickback by placing a flat bench in front of you and positioning a dumbbell on the left-hand side of the bench.
Position yourself on the left side of the bench, resting your right knee and right hand on the bench for support.
Using a neutral grip, pick up the dumbbell with your left hand while maintaining a straight back and looking forward.
Keep your left upper arm close to your torso and bend your elbow, creating a 90-degree angle between your upper arm and forearm. This is your starting position.
Moving only at the elbow joint, extend your left arm behind you until it is fully straightened.
Pause briefly at the top of the movement, and then slowly lower the dumbbell back to the starting position.
Repeat this movement for the desired number of repetitions, and then switch to your right arm to perform the exercise on the opposite side.
Tips
Maintain a neutral head position with your eyes facing forward to help keep your back aligned and straight.
Concentrate on contracting your triceps to move the weight, and maintain control as you gradually lower the dumbbells back to the starting position.
Minimize body movement by stabilizing your body and focusing on isolating the movement to your forearms.
Triceps Dips
To maximize triceps engagement during this dip variation, focus on maintaining proper form and technique:
Grip the parallel dip bars with an inward grip, ensuring your hands are shoulder-width apart.
Jump up off the floor and support your body weight on the bars.
Keep your body straight, avoiding any excessive leaning forward. Ensure your legs are not crossed and allow them to hang down naturally.
Slowly lower yourself down by bending your elbows, while keeping your eyes facing forward.
Aim to lower until your elbows are at approximately the same height as your shoulders, feeling a stretch in your triceps.
Begin raising your body back up by extending your arms, without locking your elbows at the top of the movement.
Repeat the exercise for the desired number of repetitions.
Remember to perform the dips in a controlled manner, focusing on the contraction and extension of your triceps. If needed, you can modify the exercise by using an assisted dip machine or resistance bands until you build enough strength to perform unassisted dips.
Tips
To ensure safety and maximize results during this exercise, follow these guidelines:
Avoid lowering yourself down too far to prevent excessive strain on your shoulder joints and potential injury.
Establish a strong mind-muscle connection and concentrate on engaging your triceps throughout the entire movement. Squeeze your triceps forcefully at the top of the movement and focus on feeling the stretch as you lower your body.
Refrain from fully locking out your elbows at the top of the movement. This helps maintain tension on the triceps and prevents unnecessary stress on the joints.
Maintain a slow and controlled tempo during each repetition. Slower rep timing allows for better muscle activation and helps maximize the benefits of the exercise.
By implementing these adjustments, you can perform the dip exercise safely and effectively, targeting your triceps and achieving optimal results.