BENCH DIPS 

 

  

Step 1: Position your hands shoulder-width apart on a secured bench

Step 2: Slide your butt off the front of the bench with your legs extended out in front of you.

Step 3: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Step 4: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Step 5: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Step 6: Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Step 7: Complete 3-4 sets hitting around 10 or 12 reps

DUMBBELL TRICEPS EXTENSION

 

 

Step 1: With a dumbbell in hand, stand or sit at a flat bench and plant your feet shoulder width apart.

Step 2: Use two hands to grasp the dumbbell in a perpendicular fashion with palms facing in and up underneath the top bell.

Step 3: Carefully raise the dumbbell straight overhead for your starting position.

Step 4: Inhale as you use your forearms to lower the dumbbell, keeping your arms close to your head and bending your elbows completely.

Step 5: Exhale as you use your triceps to raise the dumbbell back to the starting position.

Step 6: Complete 3-4 sets hitting around 10 or 12 reps

 

PUSH-UPS 

 

 

Step 1: Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag.

Step 2: slowly bend your elbows and lower your chest towards the floor

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

 

Reverse Grip Bench Press

Step 1: Normally you would do this exercise at the bench press. However, if you can’t lift the 45lb bar on your own I suggest using a lighter E-Z bar

Step 2: Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar

Step 3: Press the bar back up to the start position in a slight backward arc without letting your elbows flare out

Step 4: Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times

Step 5: With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down softly

Step 6: Press the bar back up to the start position in a slight backward arc without letting your elbows flare out

Step 7: Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times

Step 8: Complete 3-4 sets of 8-12 repetitions

Reverse grip triceps pushdown

Step 1: Start by setting a bar attachment (Straight or e-z) on a high pulley machine

Step 2: Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Keep your elbows in by your sides and feet should be shoulder width apart from each other

Step 3: Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your sides at all times.

Step 4: Lower the cable bar back down to the original starting position while exhaling and contracting the triceps hard

Step 5: Repeat and complete 3-4 sets of 8-15 repetitions

 

SKULL CRUSHERS 

 

 

 

Step 1: Grip a dumbbell in each hand, lay down on a flat bench and fully extend your arms.

Step 2: Without moving your upper arms proceed to lower the dumbbells by moving your forearms downward toward your head.

Step 3: Pause for 1 second as the dumbbells are almost touching your forehead.

Step 4: Extend your elbows to drive the dumbbells back up until your arms are fully extended, hold this contraction for 1 second.

Step 5: Complete 3-4 sets hitting around 10 or 12 reps

TRICEPS ROPE PUSHDOWN

 

 

 

Step 1: Attach a rope attachment to a high pulley. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist. This is your starting position.

Step 2: Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.

Step 3: Hold for a moment and then inhale as you slowly return the rope to the starting position.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

TRICEPS Press machine

Step 1: Adjust the seat and sit down, pick your desired weight

Step 2: Grab the handles and push them down until your arms are almost fully locked out

Step 3: Control the weight as you bring it back up. This completes one repetition

Step 4: Complete 3-4 sets of 10-20 repetitions

Looking for more great exercises?  Check out the LivRite Fitness exercise library. 

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