Rock Your Triceps

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With all this in mind lets talk exercises. The book of tricep exercises is vast and great so you should never run out of exercises. Maintain varied and exciting gym sessions that keep your body guessing. The exercises I have picked are great for hitting the three points of the tricep - the long head, lateral head and medial head. Mix around with variations and see what order works best for you. If the back of your arms wake you up in the morning before your alarm does, it’s worked.

Tricep Dip with Weight

A great exercise to do first thing when you’re full of energy and again at the end of your routine for a final burn out. Grab the dip bars and, with either a weight belt on with weight attached or a dumb bell between your ankles, lift yourself until your arms are extended, then bend your elbows until your upper arm is parallel to the floor. Aim for 4 sets of 6-8 reps. Then ditch the weights and aim for as many dips in one go as you can. Remember to keep your elbows strictly tucked in and to avoid swinging as you perform each dip. Once you can dip with 15kg’s you’re well on your way.

Skull Crushers

Don’t let the name put you off, but it’s smart to have a spotter for this exercise. Lie face up on a bench with a narrow overhand grip on a barbell or EZ bar. Position the bar (extended above your body) and slowly lower the bar to your forehead. After a brief pause extend your arms back up and repeat. You can even perform this exercise with an underhand grip on the bar, but bear in mind extra care should be taken to avoid any accidents.

One Arm Reverse Tricep Pulldown

Grasping a single arm bar on a cable machine (with your palm facing upwards and your lower arm bent and parallel to the floor), pull down until your arm is by your side. Pause, and then bring your arm back up parallel to the floor. Remember to keep those elbows tucked in and your stomach clenched – this will help your form and provide a nice core workout too. You can use a spotter to make sure you arm goes no higher than the starting position and to help you pull the weight down for those final agonizing reps.

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