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    Triceps Exercises for you

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn't require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a chair. To keep this move safe and effective, don't shrug the shoulders but, rather keep them down and away from the ears as you bend the elbows. If you have shoulder problems, you may want to avoid this exercise.
  1. Sit on a bench or chair.
  2. Begin with the hands next to or slightly under the hips.
  3. Lift up onto the hands and bring the hips forward.
  4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.
  5. Push back up without locking the elbows and repeat for 10-16 reps.

Tips

  • Keep the shoulders down and away from the ears to protect them from injury.
  • Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
  • To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.
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Skull crushers are similar to triceps extensions because you're in the same position and you're extending the elbows. The difference is, first, you use a barbell for this exercise which allows you to lift heavier weight. You also keep the palms facing out, instead of facing each other, which changes how you feel the movement. To stay safe, make sure you keep the barbell light or have a spotter nearby.
  1. Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
  2. Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
  3. Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
  4. Squeeze the triceps to straight the arms without locking the joints.
  5. Repeat for 1-3 sets of 10-16 reps.
-------------------------------------------------------------------------------------------------------------------------------------------------------- Triceps extensions are another great way to work the back of the arms. This version is a bit more challenging, since you're lying down and have to work against gravity to control the weight during the downward motion. For this reason, you may want to start with light dumbbells to get your form down before attempting to go heavier.
  1. Lie on the floor or a bench/ball and extend the arms straight up over the chest, palms face in. Use light-medium weights.
  2. Bend the elbows and lower the hands until they're next to the ears, elbows at about 90-degree angles.
  3. Squeeze the triceps to straighten the arms without locking the joints.
  4. Keep the elbows steady throughout the movement, only moving the forearms.
  5. Repeat for 1-3 sets of 10-16 reps.

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