This training program will help you to progress quickly from beginner through to intermediate level trainee over the course of twelve weeks.  Every three weeks you will enter a new phase and increase the amount of exercises and the amount of weight in each workout.  If you follow this program strictly you should see some [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest, Shoulders
Equipment: Machine
Mechanics Type: Compound
Tips: Same as the Barbell Close-Grip Bench Press but with a Smith Machine.

Video Guide: Windows Media – MPEG – Video iPod

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: Barbell
Mechanics Type: Compound
Tips: Lie on a flat bench, with the barbell at arm’s length above shoulders with a reverse grip and hands about 16 inches apart. Lower bar until it touches about 1 inch below nipples. Press bar back to starting position. Keep [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips: This exercise is performed from a high cable attachment, using either a bar (pictured) or a triceps rope. Grasp the handle with a supinated (palms up) grip and pull yourself into position using your lats to extend your shoulders [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: Body Only
Mechanics Type: Compound
Tips: Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Like on your back on a flat bench with two dumbbells at arm’s length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until forearms touch your biceps. Return to [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Lie on your back on a flat bench with your head off the end. Hold a barbell or EZ Curl bar with hands about 6 inches apart. Press bar to your arm’s length above your shoulders. Lower bar in a [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Start in the bench press position but with a grip that is used is a close to medium grip (thumb distance from the smooth part of the bar). Keep your elbows tucked in to minimize shoulder involvement/rotation and lower the [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest, Shoulders
Equipment: Body Only
Mechanics Type: Compound
Tips: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and [...]

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders
Equipment: Machine
Mechanics Type: Compound
Tips: If you can’t perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use.

Video Guide: Windows Media – MPEG – Video iPod