Straight Up Triceps: The Tried-and-True Arm Exercise

Constructing greater triceps is a type of do-it-yourself initiatives you are able to do simply at house. Bang out some diamond pushups in your lounge and some units of dips in your kitchen countertop and increase—your triceps are fried. We love physique enhancers that may be completed in a studio residence, however we’re suckers for weight rooms, too. 

So what we’ve completed right here is take that at-home routine to the health club to spruce it up with some barbell and cable work for added triceps isolation. This exercise is bookended with the aforementioned DIY strikes (changing the granite countertop with precise dip bars), and sandwiching in mendacity EZ-bar extensions and cable overhead extensions in between. What you’re left with is a pleasant mix of body weight and machine coaching, multi-joint mass builders, and single-joint detailers. Know what else you’re left with? A beefier pair of tri’s you may get pleasure from within the consolation of your individual house, or anyplace else you care to flex. 

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Dip

Hold your torso vertical with the ground (upright) all through the set and lock out the elbows on the high of every rep.

Video: Learn how to Carry out the Body weight Dip

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Mendacity EZ-Bar Triceps Extension

For these cranium crushers, go as heavy as you may for 10 to 12 reps with minimal flaring out of the elbows (although slight elbow flare on the final 2 to three reps is allowable). Carry the bar calmly all the way down to your brow and push up.

Video: Learn how to Carry out the EZ-Bar Mendacity Triceps Extension

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Cable Overhead Triceps Extension

Hold your torso stationary all through the motion to assist triceps isolation. Level your elbows out to the edges and flex your triceps on the finish. 

Video: Learn how to Carry out the Cable Overhead Triceps Extension

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Triceps Pushup

Hold your elbows tight to your sides as you decrease your self to activate the tri’s greater than the pecs. Use a more in-depth hand place in case your shoulders are wholesome. 

Video: Learn how to Carry out the Shut-Palms Pushup

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Straight Up Triceps Exercise

^{*On the primary two units, cease in need of failure (SF); on the final two units, go to failure (F) on every. 
**Failure + rest-pause (RP). Fail, relaxation 15 seconds, rep out.}