TRICEPS

🔹 Overview Triceps Push-Ups are a bodyweight variation of the classic push-up that shifts the emphasis from the chest to the triceps by keeping the elbows close to the body. This exercise improves upper-body pushing strength, arm definition, and core stability. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Chest (Inner Fibers), Front Delts, Core ⚙️ Type & Mechanics Place hands under shoulders with elbows tucked close. Lower your body by bending elbows straight back. Push up by fully extending the arms without flaring elbows. Keep body in a straight line from head to heels. 💨 Form & Breathing Inhale during the lowering phase. Exhale as you push upward. Keep core tight and shoulders down. ⚠️ Safety & Common Mistakes Do not let elbows flare outward. Avoid sagging hips or arching the back. Do not let shoulders collapse forward. Control the movement—no bouncing.

🔹 Overview Barbell Skull Crushers are a classic triceps isolation exercise that provides a powerful stretch on the long head and strong tension throughout the entire range of motion. The barbell allows heavier loading and a more stable path, making it ideal for building triceps strength and mass. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Lie on a bench and hold the barbell with arms extended above your chest. Lower the bar toward your forehead or slightly behind it by bending your elbows. Extend the elbows fully without letting them flare outward. Keep upper arms fixed and pointing upward throughout the movement. 💨 Form & Breathing Inhale during the lowering phase. Exhale as you extend the bar upward. Keep wrists neutral and core braced. ⚠️ Safety & Common Mistakes Avoid letting elbows drift outward. Do not drop the bar too low or too close to the face. Avoid arching the lower back. Do not use momentum—stay controlled.

🔹 Overview Dumbbell Skull Crushers isolate all three heads of the triceps with a deep stretch and smooth independent-arm motion. Using dumbbells reduces wrist stress and improves muscular symmetry while allowing a strong triceps contraction. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Lie on a bench holding two dumbbells above your chest. Bend your elbows to lower the dumbbells toward the sides of your head. Extend the elbows fully without letting the upper arms move. Keep palms facing inward and wrists neutral. 💨 Form & Breathing Inhale while lowering the dumbbells. Exhale as you extend upward. Keep core braced and elbows steady. ⚠️ Safety & Common Mistakes Avoid letting elbows flare. Do not drop dumbbells too low. Keep wrists straight. Avoid arching the lower back.

🔹 Overview The Triceps Pushdown is a fundamental cable isolation exercise that targets all three triceps heads with steady tension. It enhances arm strength, improves definition, and allows controlled movement with minimal shoulder involvement. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine with your elbows tight to your sides. Grip the bar or rope and push downward by extending your elbows fully. Return slowly while keeping elbows fixed and tucked. Maintain an upright torso without leaning forward. 💨 Form & Breathing Inhale during the upward return. Exhale while pressing downward. Keep wrists neutral and shoulders relaxed. ⚠️ Safety & Common Mistakes Avoid using torso momentum. Do not flare elbows outward. Keep shoulders down—no shrugging. Do not bend wrists.

🔹 Overview Assisted Triceps Dips with chest support reduce bodyweight load and increase control, making the movement safer and more accessible. This variation minimizes shoulder stress while still delivering strong triceps activation and allowing deeper, cleaner elbow flexion. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Lower Chest, Front Delts, Core Stabilizers ⚙️ Type & Mechanics Use an assisted dip machine or resistance band support. Keep torso upright and elbows pointing straight back. Lower yourself slowly until elbows reach ~90°. Press upward by fully extending your elbows while keeping shoulders down. 💨 Form & Breathing Inhale while lowering. Exhale while pressing upward. Keep chest lifted and core engaged. ⚠️ Safety & Common Mistakes Avoid flaring elbows outward. Do not lean too far forward (shifts load onto chest). Avoid shrugging shoulders. Do not drop too low if shoulder mobility is limited.

🔹 Overview Dumbbell Overhead Triceps Extensions deeply stretch the long head of the triceps and allow strong, isolated elbow extension. This movement improves arm strength, enhances upper-arm thickness, and promotes balanced triceps development. 💪 Target Muscles Primary: Triceps (Long Head Emphasis) Secondary: Forearms, Core Stabilizers, Shoulder Stabilizers ⚙️ Type & Mechanics Hold one or two dumbbells overhead with elbows pointing forward. Lower the dumbbell(s) behind your head by bending your elbows. Extend fully without letting elbows flare outward. Keep upper arms still and torso upright. 💨 Form & Breathing Inhale while lowering the dumbbell(s). Exhale during the upward extension. Keep core braced to avoid lower-back arching. ⚠️ Safety & Common Mistakes Do not flare elbows outward. Avoid arching the back. Keep wrists neutral. Do not use momentum—stay controlled.

🔹 Overview Lying Dumbbell Skull Crushers are an isolation exercise that targets all three triceps heads while allowing each arm to move independently. This variation provides a deep stretch, smooth resistance, and reduced wrist strain compared to a barbell. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Lie flat on a bench holding two dumbbells above your chest. Lower the dumbbells toward the sides of your head by bending your elbows. Extend the elbows fully without moving your upper arms. Keep palms facing inward and wrists neutral. 💨 Form & Breathing Inhale while lowering the dumbbells. Exhale during the extension phase. Maintain core engagement and steady elbows. ⚠️ Safety & Common Mistakes Avoid flaring elbows. Do not lower dumbbells too far. Keep wrists straight. Avoid arching your lower back.

🔹 Overview The Single Arm Cable Triceps Extension is a precise isolation movement that allows each arm to work independently, improving muscular balance and control. Constant cable tension ensures smooth resistance and strong contraction throughout the entire range. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine and hold the handle with one hand. Keep your elbow tight to your side and fixed in place. Extend the arm downward until fully locked out. Return slowly by bending the elbow without moving the upper arm. 💨 Form & Breathing Inhale during the upward return. Exhale during the downward extension. Keep shoulders relaxed and torso stable. ⚠️ Safety & Common Mistakes Avoid swinging the arm. Do not flare the elbow outward. Keep wrist neutral. Avoid leaning or twisting the torso.

🔹 Overview The Cable Triceps Pushdown is a fundamental isolation exercise that targets all triceps heads with constant tension. It builds strength, improves arm definition, and allows strict control with minimal shoulder involvement. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine with elbows tucked tightly to your sides. Grip the bar or rope attachment and push downward by fully extending your elbows. Return slowly with control while keeping elbows fixed. Maintain an upright torso—avoid leaning forward. 💨 Form & Breathing Inhale during the upward return. Exhale during the downward push. Keep wrists neutral and shoulders relaxed. ⚠️ Safety & Common Mistakes Avoid swinging the torso. Do not flare elbows outward. Keep shoulders down—no shrugging. Do not bend wrists.