TRICEPS

🔹 Overview Barbell Skull Crushers are a classic triceps isolation exercise that emphasizes the long head through a deep stretch and strong extension. The barbell allows heavier loading and a stable movement path, making it ideal for building strength and triceps mass. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Lie on a bench holding the barbell above your chest with straight arms. Lower the bar toward your forehead or slightly behind it by bending your elbows. Extend your elbows fully while keeping upper arms fixed. Keep wrists neutral and elbows pointed upward. 💨 Form & Breathing Inhale as you lower the bar. Exhale as you press back up. Keep your core tight and shoulders stable. ⚠️ Safety & Common Mistakes Avoid flaring elbows outward. Do not let the bar drift too close to your face. Avoid arching the back excessively. Do not use momentum.

🔹 Overview The Bent Over Dumbbell Triceps Kickback is a strict isolation movement that targets the triceps with maximum contraction at full elbow extension. The bent-over position increases triceps tension while reducing shoulder involvement, ensuring a clean and controlled movement. 💪 Target Muscles Primary: Triceps (Lateral Head Emphasis) Secondary: Rear Delts (Stabilization), Forearms, Core ⚙️ Type & Mechanics Hinge forward at the hips while holding dumbbells. Keep elbows pinned to your sides and upper arms parallel to the floor. Extend your arms straight back until fully locked out. Return slowly by bending the elbows without raising the upper arms. 💨 Form & Breathing Inhale as elbows bend. Exhale during the backward extension. Keep shoulders down and torso stable. ⚠️ Safety & Common Mistakes Do not swing the arms. Avoid letting elbows lift upward. Do not rotate the wrists. Keep back neutral—no rounding.

🔹 Overview The Cable Triceps Pushdown is a staple isolation exercise that targets all heads of the triceps with constant cable tension. It allows strict execution, strong contraction, and excellent load control, making it ideal for strength and definition. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine with elbows tight to your sides. Grip the bar or rope attachment and push downward by extending your elbows fully. Return slowly by bending elbows while keeping upper arms fixed. Maintain an upright torso and neutral wrist position. 💨 Form & Breathing Inhale on the upward return. Exhale as you push down. Keep shoulders down and chest open. ⚠️ Safety & Common Mistakes Avoid swinging the torso. Do not flare elbows outward. Keep wrists from bending. Avoid shrugging shoulders.

🔹 Overview The Cable Triceps Pushdown is a staple isolation exercise that targets all heads of the triceps with constant cable tension. It allows strict execution, strong contraction, and excellent load control, making it ideal for strength and definition. 💪 Target Muscles Primary: Triceps (All Heads) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand facing the cable machine with elbows tight to your sides. Grip the bar or rope attachment and push downward by extending your elbows fully. Return slowly by bending elbows while keeping upper arms fixed. Maintain an upright torso and neutral wrist position. 💨 Form & Breathing Inhale on the upward return. Exhale as you push down. Keep shoulders down and chest open. ⚠️ Safety & Common Mistakes Avoid swinging the torso. Do not flare elbows outward. Keep wrists from bending. Avoid shrugging shoulders.

🔹 Overview The Single Arm Overhead Triceps Extension isolates the long head of the triceps with a deep stretch and precise arm control. Working one arm at a time improves symmetry, stability, and focused triceps activation. 💪 Target Muscles Primary: Triceps (Long Head Emphasis) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Hold a dumbbell overhead with one arm, elbow pointing forward. Lower the dumbbell behind your head by bending the elbow. Extend fully without letting the elbow flare outward. Keep torso upright and upper arm stable throughout. 💨 Form & Breathing Inhale as you lower the dumbbell. Exhale during the upward extension. Keep core engaged to avoid back arching. ⚠️ Safety & Common Mistakes Avoid elbow flaring. Do not arch the lower back. Keep wrist neutral. Avoid using momentum.

🔹 Overview The Close Grip Pulldown is a vertical pulling exercise that emphasizes the lower and mid-lats while allowing a strong, controlled contraction. The close neutral grip increases range, reduces shoulder stress, and improves back engagement. 💪 Target Muscles Primary: Lats (Lower & Mid Fibers) Secondary: Biceps, Forearms, Rhomboids, Lower Traps, Core ⚙️ Type & Mechanics Sit with your knees secured under the pad. Grab the close-grip handle with a neutral grip. Pull the handle toward your upper chest while keeping elbows tight. Squeeze the lats at the bottom, then return slowly to full stretch. 💨 Form & Breathing Inhale on the upward stretch. Exhale during the pull. Keep torso slightly leaned back but stable. ⚠️ Safety & Common Mistakes Avoid using momentum or leaning too far back. Do not flare elbows. Avoid shrugging the shoulders. Maintain full control on the return.

🔹 Overview The Overhead Barbell Tricep Extension is a powerful isolation exercise that targets the long head of the triceps through a deep stretch and strong overhead extension. The barbell allows heavier loading and promotes balanced strength development. 💪 Target Muscles Primary: Triceps (Long Head Emphasis) Secondary: Forearms, Shoulder Stabilizers, Core ⚙️ Type & Mechanics Stand or sit upright holding the barbell overhead with a shoulder-width grip. Lower the bar behind your head by bending your elbows while keeping upper arms still. Extend your elbows fully to return overhead. Maintain a neutral spine and avoid arching the back. 💨 Form & Breathing Inhale as you lower the bar. Exhale as you extend upward. Keep core engaged to stabilize the torso. ⚠️ Safety & Common Mistakes Avoid flaring elbows outward. Do not over-arch the lower back. Keep wrists straight. Avoid using momentum.

🔹 Overview Close Grip Push-Ups are a bodyweight pressing exercise that heavily targets the triceps while also engaging the chest and shoulders. Bringing the hands closer increases triceps activation and improves upper-body strength and control. 💪 Target Muscles Primary: Triceps Secondary: Chest (Inner Fibers), Front Delts, Core, Serratus ⚙️ Type & Mechanics Place your hands close together under your chest (shoulder-width or narrower). Keep elbows tight to your sides. Lower your body in a straight line until your chest approaches your hands. Press back up while maintaining full-body tension. 💨 Form & Breathing Inhale during the descent. Exhale as you push upward. Keep core tight to prevent hip sagging. ⚠️ Safety & Common Mistakes Avoid flaring elbows. Do not let hips drop or pike upward. Keep wrists neutral. Maintain a straight line from head to heels.