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Tricep Dumbbell Dips:


GYMNASTS HAVE INCREDIBLE TRICEPS  FROM DIPS THIS WORKOUT WILL DEVELOPS STRONG DEFINED TRICEPS

1-For this workout you will need 2 flat benches placed parallel to each other. Place your ankles on one bench and grip the other bench with your hands palms facing out.

2-Place a dumbbell on top of your legs around the knees have somebody spot you for safety. This workout is safer if you keep a low weight and do higher repetitions if it becomes easy.

3-Keep your elbows in and bend your arms and dip on one side your body then bring it back up extending your triceps you should feel the squeeze.

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Tricep Bench Press:


ANOTHER GREAT MASS BUILDER FOR THE TRICEP MUSCLE

1-Lie down on your back on a flat bench and hold the dumbbells on your sides just above your chest, palms facing each other. Very important to keep your elbows in with this one or you will be training your chest!

2-Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back down. KEEP YOUR ELBOWS CLOSE TO YOUR BODY THROUGHOUT.

3-Inhale when pushing the dumbbells up and exhale when bringing the dumbbells back down.

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Lying Tricep Extension:


TO BUILD MASS IN YOUR TRICEP AND SHAPE THIS IS AN EXCELLENT TRICEP WORKOUT

1-Lie down on your back on a flat bench, holding a dumbbell in each hand, palms facing in. It is Important to keep your elbows in through the whole workout.

2-Your arms should now be in a 90 degree position with your head looking straight at the ceiling. Extend your arms almost straight squeezing the tricep to full extension. Then bring the dumbbells back down slowly to the starting position.

3- A smooth motion and form KEEP YOUR ELBOWS IN this should be the main focus while doing this workout.

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Tricep Kickback:


WHEN IT COMES TO SHAPING THAT HORSE SHOE FOR THE TRICEP THE KICKBACK KICKS BUTT

1-Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Keep your arm close to your body.

2-Extend slowly the dumbbell back squeezing the tricep and hold it straight for 1 second and bring it back down and repeat.

3-The emphasis of this workout should be on the extension and being able to hold the weight for one second on the way up, this and perfect form are the keys to this workout.

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Seated Tricep Extension:


AS A BASE THIS WORKOUT IS GREAT FOR DEVELOPING THE TRICEP MUSCLE

1-Sit on a bench with back support or flat bench and hold a dumbbell between both hands behind your head.

2-Raise the dumbbell with both hands until your arms are fully extended to squeeze the back of the tricep muscle. Then bring the weight back down slowly to about 90 degrees stretching the muscle.

3-The form you keep in this tricep workout is very crucial to hit the right part of the tricep muscle.

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