Tricep Pushdown
The tricep pushdown is one of the best exercises to create a strong and well-defined tricep working an all 3 heads of the tricep. This helps develop bigger arms and improves pressing/pushing strength.
How to Set Up:
1. Attach a EZ curl bar (slightly curved bar to reduce the strain on the wrist) to the cable machine while the cable is placed above head height.
2. Make sure to stand shoulder-width apart, slightly leaning forward and gripping the bar with palms facing down.
3. Always keep elbows tucked in to make the exercise more challenging.
How to Do:
1. Push the handle downwards until arms are fully extended (keep elbows tucked in)
2. Wait 1-2 seconds at the bottom to increase tension and squeeze the tricep muscle.
3. Slowly go back to the starting position while still maintaining resistance (keep elbows tucked in)
*Recommended to do 3 sets of 10–15 reps with a moderate weight (heavier if possible)
1-2 minutes rest between sets
Overhead Tricep Extension (Dumbbell)
The dumbbell overhead tricep extension is a very good exercise in isolation the long head of the tricep (the bigger muscle in the tricep), increasing balance and stability as well because of the loose weight. This exercise can be done while seated or standing up, both are fine. The exercise is done with either 1 or 2 hands (recommended to do 1).
How to Set Up:
1. Grab a dumbbell with 1 or 2 hands and hold it by the handle in the middle of the dumbbell.
2. Lift the dumbell over your head and behind your head.
3. Bring the dumbbell down behind the head as low as comfortable.
4. Bend the elbow while trying to keep the tricep in an upright position (best if the arm is 90 degrees to start, but a slightly different angle is fine as well)
5. Keep back straight and embrace your legs to improve stability.
How to Do:
1. Slowly bring the dumbbell upwards behind the head, but still keeping the tricep upright, and squeeze the tricep at the top.
2. Do not lock elbow, as a heavier weight will cause the elbow to hyperextend.
3. Slowly bring the dumbbell back down by bending the elbow and maintaining the tension.
4. Do as controlled as possible to decrease risk of injury.