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Tricep Dips |
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Hold yourself at arms' length above the parallel dip bars.  Cross
your legs up behind you. Keeping your head up and your body as upright
as possible, slowly lower yourself until your arms are bent to a 90 degree
angle. By keeping your body upright, you put greater stress on the triceps.
If you let your upper body lean forward, the stress will shift to the
pectorals. At the bottom of the movement,press yourself back upward until
your elbows almost lock. Hold this position for 2 seconds. If you are
able to do more than 15 reps you should consider adding resistance by
adding a weight belt around your waist. ( asas pergerakan) |
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Tricep Bench Dips |
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Place a bench sideways and behind you. Lean your back against the bench
and hold onto the edge of the bench with your hands about shoulder width
apart.  Place
your heels on another bench. Press yourself up by straightening your arms.
Stop just before your elbows lock. Next, slowly lower yourself as far
as possible by bending your elbows. Lower yourself as far as possible
to get a full stretch. Repeat except on the next "rep", at the
top of the movement, lock your elbows and squeeze the muscle for a moment
before lowering again. You can increase resistance by having a partner
place weights on your lap. Avoid bending your knees while preforming this
exercise. Avoid letting your body slump forward. |
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Tricep One-Arm Extensions |
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Sit on a bench or chair. Hold a dumbbell in one hand.
Extend your arms so the weight is over your head. Keeping your upper arm
and elbow stationary and close to your head, lower the dumbbell in an
arc behind your head. Feel the triceps stretch as far as possible and
then press the dumbbell back up to the starting position. Finish your
set working one arm only and then repeat the movement with the other arm.
Keep your shoulders squared facing forward and control the weight at all
times.(asas pergerakan 2) |
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French Press with EZ Bar |
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Grasp an EZ-curl bar on the inside (about 12" apart) using a overhand
grip.
Extend your arms out directly over your chest. The bar should be positioned
straight ahead of your eyes. While keeping your elbows stationary and
held closely together, lower the bar to your forehead. Keep your elbows
pointed upward as you lower the bar. Press the weight back to the starting
position with the bar over your head, not over your chest. Avoid locking
your elbows and arching your back. |
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Tricep Pressdowns |
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While standing, grip a pressdown bar with your facing palms down and
your hands about eight inches apart.
Keep your upper arms tucked into your body throughout the exercise. Begin
with your forearms touching your biceps and press the bar down in a semicircle
until your arms are fully extended and squeeze the triceps. Return to
the starting position. For variety, you can use a reverse grip. Avoid
raising your elbows or pulling them away from your sides. (asas
pergerakan 1) |
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Tricep Kickbacks |
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Stand bent at the waist to a 45 degree angle and lean one hand on a
bench for support.
With the other hand, take hold of a dumbbell. Next, while keeping your
upper arm stationary and elbow tight against your body, straighten your
arm by moving the weight backwards, behind your body, until your elbow
locks. Hold momentarily and squeeze the tricep muscle. Slowly lower the
weight back to starting position. Repeat. Finish your "reps"
on one side before working the other arm. (asas
pergerakan 3) |