Tricep Workout Moves
With a bar, rope or v-grip attached to a high pulley, use an overhand grip with palms facing down, arms in close to your sides and forearms pointing towards the pulley (A). Using your triceps, push the the bar, rope or v-grip down until arms are fully extended and close to your thighs (B). Your upper arms should remain still through the move.
Barbell Overhead Tricep Extension
Stand holding a barbell or e-z bar with palms facing forward, hands closer than shoulder width apart, and feet shoulder width apart. Keeping your elbows close to your head, elevate the barbell above your head and fully extend your arms (A). Lower the bar behind your head until your forearms touch your biceps. Your upper arms should remain still so only your forearms (B).
Dumbbell Overhead Tricep Extension (both arms)
Dumbbell Overhead Tricep Extension (one arm)
This move can be done standing or sitting. Holding a dumbbell in one hand, lift it over your head and drop arm behind your head (A). Keeping elbow close to your head, lift arm up until fully extended (B).
Cable Rope Overhead Tricep Extension
With rope attached to a high pulley, grasp rope with both hands, arms bent so hands are behind your head. Keep elbows close to your head and palms facing each other. (A). Extend your arms forward, while keeping upper arms still (B).
Lay on bench holding a straight or e-z curl bar, arms extended above head, palms facing forward (A). Keeping arms close to your head, bend at the elbows and lower the bar past your head (B).
Variations: Can also be done with dumbbell (aka Lying Tricep Extension, French extensions or French presses)
Tricep Dumbell Kickbacks
Keeping a flat back, hold a dumbell in one hand with arm bent (A). Kick your arm back so it is fully extended and parallel with your side (B).
Resistance Band Tricep Extension
Stand with feet shoulder width apart. Place the resistance band under one foot and bring the handle up behind your head, with elbow bent (A). Lift your arm straight up unitl it fully extended above your head (B).
Assisted or Unassisted Tricep Dips
Grip the handles underneath your shoulders with palms downward and arms straight/fully extended (A). Keep arms close to the body and lower your body down until arms are bent (B).
Variations: Can be done on a chair or bench (aka Chair Dips, Bench Dips)
Close Grip Push Up
While in a standard push up position, place hands closer than shoulder width apart, arms full extended (A). Lower yourself until your chest comes close to the floor (B), then press yourself back up to starting position A. (move not pictured)
Variations: Diamond Push Ups - hands will be closer, with two thumbs and two pointer fingers touching, making a diamond shape.