Strength Conditioning - Weight Training Chart
 
Triceps
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Close Grip Bench Triceps Free Weights
Open Chain
Compound
Push
Places the emphasis on the triceps instead of the pecs. * Similar to a bench press, you do this exercise with your hands close together on the bar. Barbell
Decline French Curls
Triceps Free Weights
Open Chain
Isolated
Push
Places more emphasis on long head of triceps. Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Dumbell
Dips Triceps Body Weight
Closed Chain
Compound
Push
Build mass in the lower pecs, serratus and triceps and are a good general strength builder. While gripping parallel bars and your knee's bent under you, raise and lower yourself using your arms keeping elbows as close as possible to your torso. Dipping Station
Dumbell Triceps Ext Triceps Free Weights
Open Chain
Isolated
Push
Places emphasis on the inner and middle heads of the triceps. Hold a dumbell behind your shoulder and raise your arm up and then back down again. Dumbell
One-Arm Dumbell Kickbacks Triceps Free Weights
Open Chain
Isolated
Push
Works all three heads of the tricep at different stages of this movement Keep arm and elbow close to waist. Hold dumbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus) Barbell
Pulley Push down Triceps Machine
Open Chain
Isolated
Push
Work the entire length on the triceps with extra emphasis on the outer head. While standing at the cable Machine , grip the handle and Push it down, and slowly raise it back up to the starting position. Machine
Skull Crusher Triceps Free Weights
Open Chain
Isolated
Push
Works the long-head of the triceps. Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Barbell
Tricep Press Down Triceps Machine
Open Chain
Isolated
Push
Develops the triceps. With knee's slightly bent and standing, hold the barbell with palms down and bring your upper arms to your sides. With your forearms and biceps touching, press the bar down in semicircular motion to your arms length and return to the starting position. Machine
Tricep Push down Triceps Machine
Open Chain
Isolated
Push
Focuses on the triceps. Fully extend your arms, Push ing the bar down. Squeeze and pause then return the bar to chest level, again pausing briefly. Machine
Triceps Extension Triceps Machine
Open Chain
Isolated
Push
Triggers strength gains throughout the tricep. Hold a dumbell behind your shoulder and raise your arm up and then back down again. Machine
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