Cable lying triceps excercise

Cable lying triceps excercise

 

Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip.The easiest way to do this is to have someone hand you the bar as you lay down.
With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

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Cable of one arm triceps excercise

Cable of one arm triceps excercise

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
Squeeze the triceps and hold for a second in this contracted position.
Slowly return the handle to the starting position.
Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

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Incline Bench Overhead Pressdown

Incline Bench Overhead Pressdown. In my opinion, this movement is the triceps equivalent of concentration curls. It removes the temptation of using your abdominal muscles to complete the range of motion. In other words, it offers an incredible degree of isolation. This exercise also offers the advantage of being suitable for a trainee suffering from a bout of lower back pain. I often prescribe this movement last in a triceps workout, after a high percentage of triceps motor units have been knocked off by other exercises.
  Simply put an incline bench in front of a high pulley (so that when you sit down, you’re facing away from the machine). Adjust the incline to about 60 degrees. Grasp a straight-bar handle and, with your upper arms glued to your torso, extend the forearms. You are, in essence, doing a fairly traditional pressdown, but doing it on an incline bench allows you to keep perfect form. Atlantis has a piece of equipment especially designed for this. When you think about it clearly, it is a way to do pressdowns without cheating by using lats and abdominals to take a share of the load.

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Bench press

Begin by lying flat on the bench, with your body in a natural and relaxed position. Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back completely flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position. You should have your feet flat on the ground and your shoulders touching the bench.
Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. This is where you should position your hands. You can make your grip sightly wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip.
Begin with just the bar weight. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest, as this can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set.
Now add weight to the bar. The bar by itself weighs 45 pounds. You will want to increase by five to ten pounds at a time until you find a comfortable weight.

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bench dips

Getting in the Starting Position

Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.
Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.

Performing the Exercise

Without moving your legs, bring your glutes forward off the benchSteadily lower yourself. When your elbows form 90˚ angles, push yourself back up to starting position.

Advanced Version

To increase difficulty, do this exercise with your feet propped up on another exercise bench.

Frequency

To begin, do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 2 sets. Once you feel you can complete that with ease, move on to 3 sets of 10 to 15 reps.In order to start seeing/feeling results, aim to do 2 to 3 sets 3 days a week for 6 to 8 weeks. For faster results, increase the number of sets/times per week you do this exercise.

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