Triceps workout and tricep training

The Reverse Grip Tricep Press .You can perform the movement any number of ways and with different equipment but the most basic is utilizing a barbell. Lie flat on your back (bench or not) and grip the bar the way you would if you were going to do bicep curls (supinated grip), start the exercise in the down position with the bar over the top of your head, keep your arms at an angle and raise the bar to a position just before lock out. Go through the same breakdown process as you did with weighted dips.

The king of all tricep workouts are skull crushers this is when you lay on your back with a barbell in your hands straight up like your going to bench press it then bend your elbows down to your forehead keeping your elbows completely straight then back up to the starting position.

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Push ups with your hands really close together work very well too. Start off in a normal press up position, the same as a tricep push up, but the arms are not tucked in. Move your hands together until your first fingers and thumbs touch, which should form a triangle/kite shape on the floor. Keep your palms flat on the floor as you do this. Now do a push up. Again start off with five, and increase by five as before.

Bench Dips. 2 sets of 10 to 12+ reps (the number of reps you’re able to get will depend on the body position you use for the exercise)

You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.

Where you set your feet will affect how hard this exercise is. The easiest position is with your feet flat on the floor a foot or two away from the bench. Your knees will be bent.

To make this exercise harder, move your feet further away from the bench (you can straighten your legs). This forces your triceps to take up more of your bodyweight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on.

Tags: shoulder workout, tricep arm, triceps workout