Thanks for publishing simple beginner moves that, with a bit of equipment, can be done at home. I hope to see more graphics like this!
The triceps dips with feet under a ball may be a little advanced for some. So start with knees under ankles, if this is easy move your feet further away from your knees. When thats easy progress to feet on a chair, then something more unstable like a ball. Or harder still is hands on the stability ball, only consider this when the others are easy and you can do 2 sets of 16 – 20 reps for example.
Triceps Curl (or extension) as I would call it, again is a great exercise for triceps definition. This could also be done in a standing position, take a split stance so one foot is in front of the other. Bend slightly from the waist, fix your elbow into the side of your ribs so its slightly behind your shoulder. You can support your hand on the other leg if you wish. Now extend behind so your arm straightens. If your doing this with strict form and a moderate weight you may only be able to get a good 10 – 12 reps out each side. I do 2 sets of 10 – 12 reps with the 7kg weights.
And the cable straight arm pulldown (which can also be done standing with the lat pulldown machine with a narrow grip). This exercise also uses your lats to give a nice diamond shape back. Cable is also great for tricep pushdowns using the rope attachment or ‘v’ bar.
Also love tricep extensions behind head and supine Skull Crushers and good ole fashioned press up’s 😉
Keep up the good work Flavia 🙂
Amanda CPT & Level 4 Instructor
Not sure how you classify exercise three, the cable pull as a triceps exercise. I know that the triceps is a prime mover and a powerful forearm extensor and that the long head tendon may help stablise the shoulder joint and help in arm adduction. But nowhere is the triceps invloved in extension. That is the role of the latissimus dorsi. I agree with Amanda that triceps behind the head as an alternative.
Strength and Conditioning Coach
Thanks again for continuing to put out useful advice for us all! I have to agree with the other two individuals though that the straight arm pulldown is really more of a lat exercise (and a really good one at that). One of my favorite tricep exercises is the skull crusher variation you had featured in an online video previously where the lower arms are pushed slightly back from parallel with the shoulders. That one is great! Also, with the tricep kickbacks/extensions, I found that turning up the palm at the end when the arm is fully extended really works well. Also love overhead tricep work – I set a low pulley with the rope attachment and grab the ends behind my back with my lower arm held tight against my ears and then fully extend my forearms up. This is great to get resistance in both directions.
Keep the tips coming 🙂
Yes, you are right! I had this image made for me…I send a bunch of exercises and explanations and have my assistant put them together and didn’t catch that. That is a lat exercise.
Thanks for catching this. I will change the picture!!
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