Tricep Barbell Workout
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Use the following exercises to help strengthen and develop your tricep muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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Aim to work through any 6 - 8 of the 12 exercises listed, ideally 1-2 times per week, having at least two rest day between sessions. There are 12 exercises as some gyms may not have the equipment listed, however aim to vary the exercises you do, for maximum results. Look at performing 2 sets of 8 - 12 reps, using a weight that will enable you to perform your amount of chosen reps with good technique - avoid heavy weights with poor technique. Use the record sheet to record your reps and weight used - you should aim to gradually increase the amount of exercises - reps and weights used - always finish with stretching. |
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CLOSE GRIP BENCH PRESS |
STANDING TRICEP EXTENSION |
SEATED INCLINE BENCH EXTENSION |
REVERSE GRIP BENCH PRESS
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Aim to have your hands close together to work both the chest and triceps. |
Keep the elbows pointing upwards, make sure weights are secure. |
Keep the elbows pointing upwards, push back into the bench with feet. |
Focus on keeping your palms pointing forwards - elbows tucked into sidesl. |
STANDING EZ BAR EXTENSIONS |
LYING BENCH TRICEP PRESS |
DECLINE BENCH TRICEP PRESS |
UNSUPPORTED SEATED PRESS |
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Grasp the inner sections of the EZ bar - avoid hitting your head. |
Work within your range limits - take hands smoothly backward. |
Keep the elbows pointing upwards, feet firmly on the floor. |
Keep your back straight - focus on keeping elbows close to your head. |
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LYING BAR TO CHIN PRESS |
EZ BAR DECLINE BENCH PRESS |
LYING FLOOR PRESS
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LYING SUPINE KICK BACKS |
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Aim to keep your elbows high - smoothly lower bar down towards your chin. |
Keep the elbows pointing upwards, feet firmly on the floor. |
Push your back into the floor with your feet - lower down smoothly. |
A difficult exercise - aim to perform with just the bar or very light weights. |
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www.netfit.co.uk
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