Triceps muscle beginner training
Close-grip bench press
start: lie face-up a flat bench and grasp the barbell with your
hands 6-12 inches apart.
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move: press the bar directly over your chest to just short of
lockout. lower the bar slowly, keeping your elbows as close to
your sides as possible. at the bottom of the movement your
elbows should be a little lower than your shoulders. keep the
motion controlled, and don't over arch your back to get the bar up.
Machine dip
start: grasp the handles with
your palms facing you body.
keep your feet flat on the floor
and gluts, back and
shoulder blades pressed
against the support pad.
move: with your arms close to
your sides throughout ( elbows
pointed straight back behind
you) press the handles down to
just short of lockout then slowly
bring the handles back up so your
elbows are at about chest level.
Straight-bar cable press down
start: with a slight bend in your knees, stand erect
facing a high-cable pulley. grasp a short straight bar
with your hands placed 6-8 inches apart palms-down
and bend your elbows to 90 degrees.
move: keeping your elbows stationary near you
sides slowly straighten your arms. pause at full
extension and squeeze your triceps, then slowly
return to the start position.
Close-grip push-up
start: lie face down on the floor in a push-up
position, placing your hands a few and coming up on
your toes.
move: with your forehead facing the floor and your
abs pulled in, lower your body by bending your elbows
stop the motion when your upper arms are about
parallel to the floor, and reverse to the start. Avoid the
tendency to lock out your elbows at the top and rest,
instead keeping continuous tension on your triceps.
