TRICEPS

🔹 Overview The TRX Chest Press is a bodyweight pushing exercise performed in a forward-leaning position, mimicking a suspended push-up. It builds chest, shoulder, and triceps strength while improving core stability, balance, and full-body control. The angle of your body easily adjusts the difficulty, making it suitable for all levels. 💪 Target Muscles Primary: Pectoralis Major, Anterior Deltoid, Triceps Secondary: Core Stabilizers, Serratus Anterior, Forearms ⚙️ Type & Mechanics Stand facing away from the TRX with handles in your hands. Lean forward while keeping your body in a straight line from head to heels. Lower your chest toward your hands by bending the elbows outward at about 45 degrees. Press yourself back to the start position, maintaining tension and stability. 💨 Form & Breathing Inhale as you lower your body. Exhale as you press back up. Keep your core braced and avoid sagging the hips. ⚠️ Safety & Common Mistakes Avoid flaring elbows too wide. Do not let hips drop or arch excessively. Keep wrists neutral. Avoid letting straps rub against your arms.

🔹 Overview The Triceps Overhead Extension is an isolation movement that targets the long head of the triceps through a deep stretch and strong overhead contraction. It improves arm strength, enhances muscle definition, and helps develop full triceps thickness. 💪 Target Muscles Primary: Triceps (Long Head) Secondary: Core Stabilizers, Forearms, Shoulders (Stabilization Only) ⚙️ Type & Mechanics Hold a dumbbell, cable rope, or band overhead with elbows pointing forward. Lower the weight behind your head by bending the elbows. Extend the elbows to raise the weight back overhead without flaring them outward. Keep upper arms fixed and avoid arching the back. 💨 Form & Breathing Inhale while lowering behind the head. Exhale while extending upward. Brace your core to protect the lower back. ⚠️ Safety & Common Mistakes Avoid flaring elbows. Do not overarch the lower back. Keep wrists neutral. Do not use momentum.

🔹 Overview The One Arm Bent Over Cable Triceps Extension is an isolation exercise that targets the long head of the triceps through a strong extension under constant cable tension. The bent-over position increases stability and reduces shoulder involvement, allowing a more focused contraction. 💪 Target Muscles Primary: Triceps (Long Head) Secondary: Forearms, Core Stabilizers, Rear Delts (Stabilization) ⚙️ Type & Mechanics Stand beside the cable stack and hinge forward slightly at the hips. Grip the handle with one hand and keep your elbow fixed close to your body. Extend the arm backward until fully straight, squeezing the triceps. Slowly return to the starting position without swinging. 💨 Form & Breathing Inhale as you bend the elbow. Exhale as you extend the arm. Keep your core engaged and back flat. ⚠️ Safety & Common Mistakes Avoid moving the shoulder excessively. Do not arch the lower back. Avoid swinging or jerking the cable. Keep wrist neutral.

🔹 Overview The One Arm Cable Triceps Extension is an isolation exercise focused on building triceps strength with constant cable tension. Training unilaterally improves symmetry, control, and the quality of the triceps contraction. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Core Stabilizers, Shoulder Stabilizers ⚙️ Type & Mechanics Stand facing the cable machine with the handle in one hand. Keep your elbow pinned to your side. Extend the arm downward fully, squeezing the triceps. Slowly bend the elbow to return without swinging. 💨 Form & Breathing Inhale while bending the elbow. Exhale while extending downward. Keep your core tight and shoulders down. ⚠️ Safety & Common Mistakes Avoid letting the elbow drift forward. Do not use body momentum. Keep wrist neutral. Do not shrug the shoulder.

🔹 Overview The Reverse Grip Supine Triceps Pushdown is an isolation movement performed with an underhand grip to emphasize the medial head of the triceps while engaging all three heads. Lying or leaning back slightly increases stability and reduces shoulder involvement, allowing a stronger, cleaner extension. 💪 Target Muscles Primary: Triceps (Medial Head Emphasis) Secondary: Forearms, Core Stabilizers, Shoulder Stabilizers ⚙️ Type & Mechanics Use an underhand (supinated) grip on the cable bar. Keep elbows tucked close to the torso. Extend the elbows fully while keeping wrists neutral. Control the return phase without letting elbows drift forward. 💨 Form & Breathing Inhale as elbows bend. Exhale during the extension. Keep shoulders down and chest lifted. ⚠️ Safety & Common Mistakes Avoid flaring elbows outward. Do not overextend the wrists. Avoid using momentum or rocking. Keep spine neutral—no excessive arching.

🔹 Overview The Triceps Cable Pushdown is a staple isolation exercise that targets all three heads of the triceps using constant cable resistance. It allows strict form, strong contraction, and excellent load control, making it ideal for strength and hypertrophy. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine with elbows pinned to your sides. Grip the bar or rope attachment and extend your arms downward fully. Return slowly by bending the elbows while keeping them fixed in place. Maintain a tall posture and neutral wrist position. 💨 Form & Breathing Inhale during the upward return. Exhale during the downward push. Keep shoulders down and chest open. ⚠️ Safety & Common Mistakes Avoid swinging the torso. Do not let elbows flare outward. Do not use momentum. Avoid bending wrists.

🔹 Overview The Cable Rope Overhead Extension is an isolation movement that deeply stretches the long head of the triceps while providing constant cable tension. The overhead angle increases range of motion and maximizes triceps engagement for strength and hypertrophy. 💪 Target Muscles Primary: Triceps (Long Head Focus) Secondary: Core Stabilizers, Forearms, Shoulder Stabilizers ⚙️ Type & Mechanics Stand facing away from the cable stack and hold the rope overhead. Keep elbows pointing forward and upper arms fixed. Lower the rope behind your head by bending your elbows. Extend the elbows fully, pulling the rope ends apart at the top. 💨 Form & Breathing Inhale during the lowering phase. Exhale while extending overhead. Keep core tight and avoid over-arching the lower back. ⚠️ Safety & Common Mistakes Do not flare elbows outward. Avoid bending wrists. Do not lean too far forward. Keep motion smooth—no swinging.

🔹 Overview Cable Triceps Kickbacks isolate the triceps using constant cable tension, allowing a cleaner contraction and smoother resistance curve than dumbbells. This unilateral exercise improves arm definition, elbow stability, and precise triceps activation. 💪 Target Muscles Primary: Triceps (Lateral Head Focus) Secondary: Rear Delts (Stabilization), Forearms, Core ⚙️ Type & Mechanics Stand beside the cable machine and hinge slightly forward. Hold the cable handle with the working arm and keep your elbow pinned to your side. Extend your arm straight back until fully locked out. Return slowly with control, keeping the elbow fixed in place. 💨 Form & Breathing Inhale while bending the elbow. Exhale during the backward extension. Keep shoulders down and torso stable. ⚠️ Safety & Common Mistakes Avoid swinging the arm. Do not let the elbow drift upward. Keep wrist neutral—avoid twisting. Do not arch the lower back.

🔹 Overview The Dumbbell Triceps Press is a vertical pressing isolation exercise that targets all three heads of the triceps, especially the long head, through a deep overhead stretch and strong lockout. It improves arm strength and enhances upper-arm thickness. 💪 Target Muscles Primary: Triceps (All Heads, Long Head Emphasis) Secondary: Forearms, Core Stabilizers, Shoulder Stabilizers ⚙️ Type & Mechanics Hold one or two dumbbells overhead with elbows pointing forward. Lower the weight behind your head by bending the elbows. Extend the arms fully without flaring elbows outward. Keep upper arms fixed and torso stable. 💨 Form & Breathing Inhale during the lowering phase. Exhale when extending upward. Keep core tight to avoid excessive arching. ⚠️ Safety & Common Mistakes Avoid flaring elbows. Do not arch your lower back. Keep wrists neutral. Avoid using momentum.