Biceps & Triceps Band Training
Tricep Push Down
How to do:
- Stand erect, head up, feet 16" apart, in front of machine.
- Hold bar with hands 8" apart, palms down.
- Bring upper arms to sides and keep them there.
- Start with forearms and biceps touching.
- Press bar down in semicircular motion to arms' length.
- Return to starting position
- Inhale up, exhale down.
One Arm Tricep Pushups
How to do:
- Hold dumbbell in right hand and raise overhead to arm's length.
- Keep upper arm close to head.
- Lower dumbbell in semicircular motion behind head until forearm touches biceps.
- Return to starting position
- Inhale up, exhale down.
- Repeat awith left arm.
One Arm Tricep Kickbacks
How to do:
- Stand facing low pulley station
- Grasp the pulley, palms up
- Pull back and down until arm is straight by side
- Slowly return to starting position
- Inhale up, exhale down.
Curl Bar Triceps Curl to Forehead
How to do:
- Use closest hand grip spacing possible on easy-curl bar, palms down
- Lie on bench with head down, chin pointing up.
- Press bar to arms' length above shoulders.
- Lower bar in semicircular motion to forehead, bending arms at elbows, keeping upper arms vertical.
- Return to starting position
- Inhale up, exhale down.
Tricep Dip
How to do:
- Line up two flat exercise benches so they are parallel to each other and 2-3 feet apart.
- Curl your fingers around edge of bench for support.
- Your hands should be 5" apart.
- Lower your body slowly by bending your upper arms.
- Go as slow as you possibly can and then slowly return to starting position.
- Return to starting position
- Inhale up, exhale down.
Overhead Dumbbell Extensions
This exercise works the entire tricep most specifically the medial and lateral heads. It especially works the beginning range of the tricep. It gives a fuller range of motion than does the two handed exercise.
How to do:
- Stand erect with your feet shoulder width apart with a dumbbell restin on your shoulder with your elbow pointing straight up and your biceps flexed
- You should hold the dumbbell with a regular "curl" grip. The starting position should look like the weight is being used to scratch the upper back.
- Holding the upper arm still, inhale, lift the weight, keeping your elbows pointed straight up throughout the movement.
- Pause at the top of the movement, exhale, lower and repeat the entire movement.
- You do not need to fully extend your arm(s) during this movement. The tricep is at it's strongest when your arm is bent at a 90 degree angle. If you fully extend your arm using heavy weights you can cause major compression and possible serious injury to the elbow joint.
Two Handed Dumbbell Extension
This exercise works the entire tricep most specifically the medial and lateral heads. It especially works the beginning range of the tricep. It gives a fuller range of motion than does the two handed exercise.
How to do:
- Stand erect with your feet shoulder width apart ,a dumbbell resting on your shoulder with both hands supporting its weight(thumbs wrapped around bar
- You should hold the dumbbell with a regular "curl" grip. The starting position should look like the weight is being used to scratch the upper back.
- Holding the upper arms still, inhale, lift the weight, keeping your elbows pointed straight up throughout the movement.
- Pause at the top of the movement, exhale, lower and repeat the entire movement.
- You do not need to fully extend your arm(s) during this movement. The tricep is at it's strongest when your arm is bent at a 90 degree angle. If you fully extend your arm using heavy weights you can cause major compression and possible serious injury to the elbow joint.
Two Handed Barbell Extensions
This exercise works the entire tricep most specifically the medial and lateral heads. It especially works the beginning range of the tricep. It gives a fuller range of motion than does the two handed exercise.
How to do:
- Stand erect with your feet shoulder width apart ,a barbell resting on your shoulder with both hands supporting its weight(thumbs wrapped around bar
- You should hold thebarbell with a regular "curl" grip. The starting position should look like the weight is resting on the upper back.
- Holding the upper arms still, inhale, lift the weight, keeping your elbows pointed straight up throughout the movement.
- Pause at the top of the movement, exhale, lower and repeat the entire movement.
- You do not need to fully extend your arm(s) during this movement. The tricep is at it's strongest when your arm is bent at a 90 degree angle. If you fully extend your arm using heavy weights you can cause major compression and possible serious injury to the elbow joint.
Cable Pushdowns
This exercise works the entire tricep most specifically the medial and lateral heads. It especially works the mid-range of the tricep
How to do:
- Stand in a comfortable position in front of a high pulley with your knees slightly bent.
- Hold a rope handle or V-Bar with a narrow, thumbless grip.
- Pull the weight until your elbows are tight against the rib cage and the forearms are on a level plane extending out from the body.
- Keeping your elbows and upper body motionless, press the bar down in a slight arc until the elbows are comfortably locked and the triceps are contracted.
- Slowly resist the weight as it is returned to the starting position. Be careful not to cheat by swinging the weight or adding upper body sway.
Roto-Bar Pushdowns
The Roto-Bar allows you to use heavier weights and create stronger contractions as you are able to pronate your hand at the end.
How to do:
- Stand in a comfortable position in front of a roto-bar with your knees slightly bent.
- Hold the roto-bar with a narrow, thumbless grip.
- Pull the weight until your elbows are tight against the rib cage and the forearms are on a level plane extending out from the body.
- Keeping your elbows and upper body motionless, press the bar down in a slight arc until the elbows are comfortably locked and the triceps are contracted.
- Slowly resist the weight as it is returned to the starting position. Be careful not to cheat by swinging the weight or adding upper body sway.
Machine Tricep Extension
The Roto-Bar allows you to use heavier weights and create stronger contractions as you are able to pronate your hand at the end.
How to do:
- Using any of a variety of different tricep extension machines.
- Pull the weight until your elbows are tight against your rib cage.
- Although tricep work is normally done slowly, this exercise may be done at a faster pace. Sometimes increasing speed in a controlled manner benefits development in the mid-range movements.
Close Grip Bench
This exercise works the medial head of the triceps, the anterior deltoids and the inner chest muscles.
How to do:
- Lie on your back on a flat bench. Place your feet flat on the floor with your butt, back, rear deltoids and head on bench firmly against the bench.
- Grasp the barbell with a narrow (6 inch) grip.
- Lower the barbell to sternum, keeping elbows near rib cage.
- Press the bar upward using the triceps.
Decline Bench Presses
This exercise works the medial head of the triceps, the anterior deltoids and the inner chest muscles.
How to do:
- Lie on your back on a flat bench. Place your feet flat on the floor with your butt, back, rear deltoids and head on bench firmly against the bench.
- Grasp a pair of dumbbells with a sturdy grip.
- Lower the dumbbells to sternum, keeping elbows near rib cage.
- Press the dumbbells upward using the triceps.
- Repeat this motion
Underhand Presses
This exercise works the medial head of the triceps, the anterior deltoids and the inner chest muscles.
How to do:
- Lie on your back on a flat bench. Place your feet flat on the floor with your butt, back, rear deltoids and head on bench firmly against the bench.
- Grasp a pair of dumbbells with a sturdy grip.Lie on your back on a flat bench. Place your feet flat on the floor withyour butt, back, rear deltoids and head on bench firmlyagainst the bench.
- Grasp the barbell with a narrow (6 inch) grip.
- Lower the barbell to sternum, keeping elbows near rib cage.
- Press the bar upward using the triceps.
- Lower the dumbbells to sternum, keeping elbows near rib cage.
- Press the dumbbells upward using the triceps.
- Repeat this motion
45 Degree Tricep Extension
his exercise is especially good for the ending range of motion in the tricep. It works the long head of the tricep and is responsible for improving definition in the entire muscle
How to do:
- Lie down on a flat bench.
- Using a neutral grip, hold a Roto-Bar or dumbbells in your hands with your arms extended and held at a 45 degree angle behind the head.
- Inhale, hold your breath as you bend your elbows and forearms until they hang straight behind your head.
- Keep your elbows in place.
- When you reach the bottom of the movement, extend your arms at the elbow joints until fully extended.
- Exhale and return to the starting point
Tricep Kickbacks
This exercise is especially good for the ending range of motion in the tricep. It works the long head of the tricep and is responsible for improving definition in the entire muscle.
How to do:
- Bend over fully at the hips. Your upper body should be parallel to the floor.
- Your knees should be slightly bent and your feet flat.
- Get a neutral grip on a dumbbell. Bend your arm so that your upper arm is along side your body and your forearm is pointing straight down.
- Support your body by placing the hand of your free arm on the bench.
- Inhale, hold your breath and extend your arm out until it is straight.
- After your arm is fully extended, squeeze your tricep to make sure it is fully extended. At the finish of the movement, the dumbbell should be above your back.
- Exhale and slowly return to the starting position.
