Triceps exercises

1. Triceps - overhead standing position exercise

    Main muscle worked: triceps.
    Materials: resistance band or tube (with or without handle grips).
    Fitting: place appropriate high level point to fix latex resistance band/tube.
    Position: standing position.

      Execution:
      Step 1: Grab the appropriate latex resistance with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
      Step 2: Slowly lower the latex resistance behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
      Step 3: Return to the starting position by flexing your triceps as you breathe out.

      Variant: you can adapt the position (knee position).

      2. Triceps - Single arm overhead extension

    • Main muscle worked: triceps
    • Materials: resistance band or tube (with or without handle grips).
    • Fitting: place appropriate low-level point (under the feet) to fix latex resistance band/tube.
    • Position: standing position.
    • Execution:
    • Step 1: Chose appropriate latex resistance band/tube and extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head.
    • Step 2: Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
    • Step 3: Slowly lower behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
    • Step 4: Return to the starting position by flexing your triceps as you breathe out.
    • Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.

      • 3. Triceps - Push down

      Main muscle worked: triceps
      Materials: latex resistance band/tube (handle grips/double loops strap/bar).
      Fitting: place appropriate high-level point to fix latex resistance band/tube.
      Position: standing position.

      Execution:

      Step 1: Chose appropriate latex resistance band/tube and grab (handle grips/double loops strap/bar) with an overhand grip (palms facing down) at shoulder width.
      Step 2: Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the latex resistance. This is your starting position.
      Step 3: Using the triceps, bring your hands down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
      Step 4: After a second hold at the contracted position, bring the latex resistance slowly up to the starting point. Breathe in as you perform this step.
      Step 5: Repeat the movements.

      4. Triceps - overhead knees position

      Idem to Ex 1. but done with knees position !!!

      5. Triceps - kickbacks

      Main muscle worked: triceps
      Materials: latex resistance band/tube (handle grips)
      Fitting: place appropriate level point to fix latex resistance band/tube.
      Position: standing position

      Execution:
      Step 1: With a handle grips in each hand and the palms facing or opposite your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the tension.
      Step 2: Keeping the upper arms stationary, use the triceps to lift the tension as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
      Step 3: After a second contraction at the top, slowly lower the grips back to their starting position as you inhale.
      Step 4: Repeat the movements.