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Bench Dips

Instructions: 

  1. Sit on the edge of a flat bench or sturdy surface, placing your hands shoulder-width apart with fingers pointing forward. 
  2. Extend your legs in front of you, keeping your heels on the ground, and slide your hips off the bench. 
  3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are roughly parallel to the ground. 
  4. Press through your palms to straighten your arms, returning to the starting position. 5. Repeat for the desired number of repetitions, maintaining a controlled movement. 

Key Points & Tips: 

  • Keep your elbows pointing backward, not flaring out, to target the triceps effectively. ● Avoid letting your shoulders slump; maintain an upright posture. 
  • Keep your hips close to the bench to minimize shoulder strain. 
  • Inhale as you lower your body and exhale as you push back up.

Benefits: 

  • Targets and strengthens the triceps. 
  • Improves upper-body pushing strength. 
  • Can be performed with minimal equipment, making it accessible for most. 

Muscle Action & Joint Action: 

Concentric (Pushing Up): 

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Elbow: Extension 

○ Shoulder: Flexion 

Eccentric (Lowering Down): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Elbow: Flexion 

○ Shoulder: Extension 

Form Focus: 

  • Keep your neck neutral by looking straight ahead rather than down. ● Avoid dipping too low to prevent unnecessary stress on the shoulders. ● Engage your core throughout the movement for added stability. 

Exercise: Bench Dips 

Type: Compound Exercise 

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: Anterior Deltoids, Pectoralis Major 

Equipment: Flat Bench or Sturdy Surface 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 
  • Synergists: Anterior Deltoids, Pectoralis Major 
  • Stabilizers: Core Muscles, Scapular Stabilizers 

Lying Triceps Extensions (Skull Crushers)

Instructions: 

  1. Lie flat on a bench with your feet firmly planted on the floor for stability. 
  2. Hold an EZ-bar or dumbbells with an overhand grip, arms fully extended above your chest. 3. Slowly lower the weight toward your forehead or just behind your head by bending your elbows, keeping your upper arms stationary. 
  3. Stop when the weights are close to your head, maintaining tension on your triceps. 5. Extend your arms back to the starting position by fully straightening your elbows. 6. Repeat for the desired number of repetitions with controlled movements. 

Key Points & Tips: 

  • Keep your upper arms stationary throughout the movement to isolate the triceps. ● Avoid locking your elbows at the top to maintain tension on the triceps. 
  • Inhale as you lower the weight and exhale as you extend your arms back up. ● Use a spotter if lifting heavy to ensure safety. 

Benefits: 

  • Effectively isolates and strengthens the triceps. 
  • Improves elbow stability and upper-arm development. 
  • Can be performed with various equipment for versatility. 

Muscle Action & Joint Action: 

Concentric (Extending Arms): 

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Elbow: Extension 

Eccentric (Lowering Weight): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Elbow: Flexion

Form Focus: 

  • Ensure your elbows stay in a fixed position, avoiding flaring outward. 
  • Keep your wrists neutral to reduce strain on the joints. 
  • Maintain a controlled tempo during both lifting and lowering phases. 
  • Engage your core for better stability and to prevent arching your lower back. 

Exercise: Lying Triceps Extensions (Skull Crushers) 

Type: Isolation Exercise 

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: None (Primarily Isolation) 

Equipment: Barbell (EZ-Bar preferred) or Dumbbells 

Level: Intermediate

Muscle Roles: 

  • Prime Mover: Triceps Brachii 

● Stabilizers: Deltoids, Core Muscles

Overhead Triceps Extension

Instructions: 

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell or EZ-bar with both hands. 2. Lift the weight overhead, fully extending your arms while keeping your elbows close to your ears. 3. Slowly lower the weight behind your head by bending your elbows, keeping your upper arms stationary. 
  2. Stop when your forearms are parallel to the floor or just slightly lower. 
  3. Extend your arms back to the starting position by straightening your elbows. 6. Repeat for the desired number of repetitions with controlled movements. 

Key Points & Tips: 

  • Keep your upper arms close to your head throughout the movement to isolate the triceps. ● Avoid locking your elbows at the top to maintain constant tension. 
  • Exhale as you extend your arms and inhale as you lower the weight. 
  • Engage your core to stabilize your torso and prevent arching your lower back.

Benefits: 

  • Targets all three heads of the triceps for balanced development. 
  • Increases overhead strength, useful for functional movements. 
  • Can be performed seated or standing, with various equipment for versatility. 

Muscle Action & Joint Action: 

Concentric (Extending Arms): 

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Elbow: Extension 

Eccentric (Lowering Weight): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Elbow: Flexion 

Form Focus: 

  • Keep your elbows pointing forward and close to your head to isolate the triceps. ● Avoid flaring your elbows outward to maintain proper form and reduce shoulder strain. ● Use a weight you can control to prevent excessive strain on your elbows. ● Maintain a neutral spine and engage your core for stability. 

Exercise: Overhead Triceps Extension 

Type: Isolation Exercise 

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: None (Primarily Isolation) 

Equipment: Dumbbell, EZ-Bar, or Cable with Rope Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 

● Stabilizers: Deltoids, Core Muscles

One-Arm Triceps Extension

Instructions: 

  1. Hold a dumbbell in one hand and lift it overhead, fully extending your arm. 2. Position your upper arm close to your head with your elbow pointing forward. 3. Slowly lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. 
  2. Stop when your forearm is approximately parallel to the floor or slightly lower. 5. Extend your arm back to the starting position by straightening your elbow. 6. Complete the desired number of repetitions, then switch arms. 

Key Points & Tips: 

  • Keep your elbow close to your head throughout the movement for proper isolation. ● Move through a full range of motion for maximum effectiveness. 
  • Exhale as you extend your arm and inhale as you lower the dumbbell. 
  • Use your non-working hand for support by resting it on your hip or stabilizing your upper arm if needed. 

Benefits: 

  • Isolates each arm individually, helping to address muscle imbalances. 
  • Provides a concentrated stretch and contraction in the triceps. 
  • Enhances triceps symmetry and definition. 

Muscle Action & Joint Action: 

Concentric (Extending Arm): 

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Elbow: Extension 

Eccentric (Lowering Dumbbell): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Elbow: Flexion

Form Focus: 

  • Avoid flaring your elbow outward to maintain proper alignment and reduce strain. ● Keep your upper arm stationary to prevent engaging other muscles. 
  • Use a controlled tempo to avoid using momentum and ensure consistent tension. ● Engage your core to stabilize your torso and maintain balance during the exercise. 

Exercise: One-Arm Triceps Extension 

Type: Isolation Exercise 

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: None (Primarily Isolation) 

Equipment: Dumbbell 

Level: Beginner to Intermediate

Muscle Roles: 

  • Prime Mover: Triceps Brachii 
  • Stabilizers: Deltoids, Core Muscles 

Triceps Pushdowns

Instructions: 

  1. Attach a straight bar, rope, or V-bar to the high pulley of a cable machine. 
  2. Stand facing the cable machine with your feet shoulder-width apart, gripping the attachment with palms facing down (overhand grip). 
  3. Position your elbows close to your torso, bent at approximately 90 degrees, and hold the attachment at chest height. 
  4. Keeping your upper arms stationary, extend your elbows to push the attachment downward until your arms are fully straightened. 
  5. Pause briefly at the bottom to maximize the triceps contraction. 
  6. Slowly return the attachment to the starting position by bending your elbows. 7. Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your elbows pinned to your sides to prevent shoulder involvement. 
  • Avoid leaning forward or backward; maintain a straight posture throughout the movement. ● Exhale as you push the attachment downward and inhale as you return to the starting position. ● Use a controlled tempo to maximize muscle engagement and minimize momentum. 

Benefits: 

  • Isolates and strengthens the triceps for muscle tone and size. 
  • Allows for varied grip attachments to target the triceps from different angles. ● Suitable for lifters of all experience levels. 
  • Ideal for finishing off a triceps workout with a high-rep burnout. 

Muscle Action & Joint Action: 

Concentric (Pushing Down):

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Elbow: Extension 

Eccentric (Returning to Start): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Elbow: Flexion 

Form Focus: 

  • Keep your shoulders down and avoid shrugging during the movement. 
  • Engage your core to stabilize your torso and prevent swaying. 
  • Focus on fully extending your elbows at the bottom of the movement without locking the joint. ● Adjust the grip attachment (e.g., rope or V-bar) to vary the emphasis on different parts of the triceps. 

Exercise: Triceps Pushdowns 

Type: Isolation Exercise 

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: None (Primarily Isolation)

Equipment: Cable Machine with Straight Bar, Rope, or V-Bar Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 
  • Stabilizers: Core Muscles, Shoulders 

Reverse-Grip Triceps Pushdowns

Instructions: 

  • Attach a straight or EZ bar to a high pulley on the cable machine. 
  • Stand facing the machine with your feet shoulder-width apart. 
  • Grip the bar with an underhand (supinated) grip, keeping your hands shoulder-width apart. • Start with your elbows bent at about a 90-degree angle and your upper arms tucked close to your sides. • Push the bar down in a controlled motion by extending your elbows until your arms are fully

straightened. 

  • Squeeze your triceps at the bottom of the movement, keeping your wrists straight. • Slowly return the bar to the starting position while maintaining control. • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your elbows fixed close to your torso throughout the movement; avoid flaring them out. • Maintain a neutral spine and engage your core for stability. 
  • Use a moderate weight to focus on form and muscle activation. 
  • Exhale as you push the bar down and inhale as you return to the start. 

Benefits: 

  • Emphasizes the medial head of the triceps for balanced development. • Reduces wrist strain compared to traditional overhand grip pushdowns. • Isolates the triceps effectively without engaging too many secondary muscles. 

Muscle Action & Joint Action: 

Concentric (Pushing Down): 

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: Elbow: Extension 

Eccentric (Returning Up): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: Elbow: Flexion 

Form Focus: 

  • Avoid swinging or using momentum; keep the movement controlled. 
  • Keep your wrists neutral to avoid unnecessary strain. 
  • Focus on a full range of motion for maximum triceps engagement. 

Exercise: Reverse-Grip Triceps Pushdowns 

Type: Isolation Exercise 

Primary Muscles Targeted: Triceps Brachii (Emphasis on Medial Head) 

Secondary Muscles Targeted: Forearm Flexors (Stabilization) 

Equipment: Cable Machine, Straight Bar or EZ Bar Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 

● Stabilizers: Core, Wrist Stabilizers

V-Bar Triceps Pushdowns

Instructions: 

  • Attach a V-bar to a high pulley on the cable machine. 
  • Stand facing the machine with your feet shoulder-width apart for a stable base. • Grasp the V-bar with a neutral grip (palms facing each other). 
  • Start with your elbows bent at approximately 90 degrees and your upper arms close to your sides. • Push the V-bar downward by extending your elbows until your arms are fully straightened. • Squeeze your triceps at the bottom of the movement for maximum contraction. • Slowly return the V-bar to the starting position with control. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your elbows stationary and close to your torso throughout the exercise. • Engage your core to maintain stability and prevent swaying. 
  • Use a moderate weight to ensure proper form and full range of motion. 
  • Exhale as you push the bar down, and inhale as you let it return upward. 

Benefits: 

  • Targets all three heads of the triceps for comprehensive development. 
  • The V-bar attachment allows a comfortable grip, reducing wrist strain. 
  • Effective for building strength and size in the triceps. 

Muscle Action & Joint Action: 

Concentric (Pushing Down):

  • Muscle Action: Elbow Extension (Triceps contraction) 
  • Joint Action: Elbow: Extension 

Eccentric (Returning Up): 

  • Muscle Action: Elbow Flexion (Triceps lengthening) 
  • Joint Action: Elbow: Flexion 

Form Focus: 

  • Avoid using momentum; perform the exercise in a slow and controlled manner. • Keep your shoulders relaxed and avoid shrugging during the movement. 
  • Ensure your wrists stay neutral and aligned with your forearms.

Exercise: V-Bar Triceps Pushdowns 

Type: Isolation Exercise

Primary Muscles Targeted: Triceps Brachii 

Secondary Muscles Targeted: Forearm Muscles (Stabilization) 

Equipment: Cable Machine, V-Bar Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 

● Stabilizers: Core, Forearm Muscles

Dips

Instructions: 

  • Grip the parallel bars with your palms facing inward and arms fully extended. • Lift yourself off the ground, supporting your body weight on your hands. 
  • Slightly lean forward to emphasize the chest or stay upright to focus more on the triceps. • Lower yourself by bending your elbows until they reach approximately 90 degrees or slightly below. • Keep your elbows close to your torso for better triceps engagement. 
  • Press back up to the starting position by fully extending your arms. 
  • Repeat for the desired number of repetitions.

Key Points & Tips: 

  • Maintain control throughout the movement—avoid dropping too quickly. 
  • Keep your core engaged for stability. 
  • Adjust your lean: more forward targets the chest, while a more upright posture emphasizes the triceps. • Avoid flaring your elbows too much to prevent unnecessary shoulder strain. 
  • Use assisted dip machines or resistance bands if needed for support. 

Benefits: 

  • Builds overall upper body strength. 
  • Increases triceps mass and definition. 
  • Improves pressing power for bench press and overhead pressing movements. • Engages core muscles for balance and control. 

Muscle Action & Joint Action: 

Concentric (Pushing Up): 

  • Muscle Action: Elbow Extension (Triceps contraction), Shoulder Flexion (Anterior Deltoid activation) 
  • Joint Action: 

○ Elbow: Extension 

○ Shoulder: Flexion 

Eccentric (Lowering Down): 

  • Muscle Action: Elbow Flexion (Triceps lengthening), Shoulder Extension (Anterior Deltoid lengthening) 
  • Joint Action: 

○ Elbow: Flexion 

○ Shoulder: Extension 

Form Focus: 

  • Keep your chest up and avoid excessive forward lean unless intentionally targeting the chest. • Lower yourself under control to avoid unnecessary joint stress. 
  • Lock out your elbows at the top, but avoid hyperextension. 
  • Ensure a full range of motion for maximum muscle engagement.

FOREARMS 

Exercise: Dips 

Type: Compound Exercise 

Primary Muscles Targeted: Triceps Brachii, Lower Pectoralis Major (Chest) Secondary Muscles Targeted: Anterior Deltoids (Front Delts) 

Equipment: Parallel Bars or Dip Station 

Level: Intermediate to Advanced 

Muscle Roles: 

  • Prime Mover: Triceps Brachii 
  • Synergists: Pectoralis Major (Lower Fibers), Anterior Deltoids 

● Stabilizers: Core Muscles, Forearms

Wrist Curls

Instructions: 

  • Sit on a flat bench with your forearms resting on your thighs, palms facing upward, and wrists hanging off the edge of your knees. 
  • Hold a barbell or dumbbells in your hands with an underhand grip. 
  • Start with your wrists extended downward in a comfortable range of motion. 
  • Flex your wrists upward by curling the weight, engaging your forearm muscles. • Squeeze at the top of the movement for a brief pause. 
  • Slowly lower the weight back to the starting position with control. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your forearms stationary; only your wrists should move. 
  • Use a light to moderate weight to focus on form and prevent strain. 
  • Avoid overextending your wrists at the bottom of the movement to reduce the risk of injury. • Exhale as you curl the weight upward and inhale as you lower it. 

Benefits: 

  • Strengthens and develops the wrist flexor muscles. 
  • Improves grip strength and forearm endurance. 
  • Supports performance in other exercises requiring wrist and grip stability.

Muscle Action & Joint Action: 

Concentric (Curling Up): 

  • Muscle Action: Wrist Flexion (Flexor muscles contraction) 
  • Joint Action: Wrist: Flexion 

Eccentric (Lowering Down): 

  • Muscle Action: Wrist Extension (Flexor muscles lengthening) 
  • Joint Action: Wrist: Extension 

Form Focus: 

  • Maintain a neutral position for your forearms, avoiding unnecessary movement. • Focus on a full range of motion without jerking the weights. 
  • Keep your grip firm but relaxed to avoid over-gripping and fatigue. 

Exercise: Wrist Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Flexor Carpi Radialis, Flexor Carpi Ulnaris (Forearm Flexors) Secondary Muscles Targeted: Palmaris Longus, Pronator Teres 

Equipment: Barbell, Dumbbells, or Cable Machine 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Wrist Flexors 

● Stabilizers: Fingers, Grip Muscles

Reverse Wrist Curls

Instructions: 

  • Sit on a flat bench with your forearms resting on your thighs, palms facing downward, and wrists hanging off the edge of your knees. 
  • Hold a barbell or dumbbells with an overhand grip (palms facing downward). • Start with your wrists flexed downward in a comfortable range of motion.
  • Extend your wrists upward by lifting the weight, engaging your forearm extensor muscles. • Squeeze at the top of the movement for a brief pause. 
  • Slowly lower the weight back to the starting position with control. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your forearms stationary; only your wrists should move. 
  • Use light to moderate weight to prioritize proper form and minimize strain. • Avoid overextending your wrists at the top of the movement to reduce the risk of injury. • Exhale as you lift the weight upward and inhale as you lower it. 

Benefits: 

  • Strengthens and develops the wrist extensor muscles. 
  • Enhances overall forearm definition and balance. 
  • Improves grip strength and wrist stability. 

Muscle Action & Joint Action: 

Concentric (Lifting Up): 

  • Muscle Action: Wrist Extension (Extensor muscles contraction) ● Joint Action: Wrist: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Wrist Flexion (Extensor muscles lengthening) 
  • Joint Action: Wrist: Flexion 

Form Focus: 

  • Keep a steady and controlled pace to ensure proper muscle engagement. • Maintain a neutral position for your forearms, avoiding unnecessary movement. • Avoid using momentum; focus on isolating the wrist extensors throughout the exercise. 

Exercise: Reverse Wrist Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Extensor Carpi Radialis, Extensor Carpi Ulnaris (Forearm Extensors) Secondary Muscles Targeted: Brachioradialis 

Equipment: Barbell, Dumbbells, or Cable Machine 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Wrist Extensors 

● Stabilizers: Fingers, Grip Muscles

Reverse Curls

Instructions: 

  • Stand upright with your feet shoulder-width apart, holding a barbell (or dumbbells) with a pronated grip (palms facing down). 
  • Keep your elbows close to your torso and your wrists in a neutral position. 
  • Curl the barbell upward by bending your elbows while keeping your wrists straight. • Lift the bar until your forearms are fully contracted, bringing the bar close to shoulder height. • Lower the bar back to the starting position under control, fully extending your arms. • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your wrists locked to avoid excessive strain. 
  • Maintain a slow, controlled movement—avoid using momentum. 
  • Engage your core to prevent unnecessary body movement. 
  • Use an EZ curl bar if straight bars cause wrist discomfort. 
  • Focus on squeezing the brachialis at the top of the movement. 

Benefits: 

  • Builds forearm and grip strength. 
  • Enhances overall biceps development by targeting the brachialis. 
  • Improves arm aesthetics by increasing thickness. 
  • Strengthens wrist stabilizers for improved performance in other lifts. 

Muscle Action & Joint Action:

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Brachialis and Brachioradialis contraction) ● Joint Action: 

○ Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Brachialis and Brachioradialis lengthening) ● Joint Action: 

○ Elbow: Extension 

Form Focus: 

  • Keep your elbows pinned to your sides to prevent swinging. 
  • Maintain a steady tempo—don’t rush the movement. 
  • Ensure your grip is firm but not overly tight to avoid excessive forearm fatigue. • Control the eccentric phase to maximize muscle activation.

Exercise: Reverse Curls 

Type: Isolation Exercise

Primary Muscles Targeted: Brachialis, Brachioradialis 

Secondary Muscles Targeted: Biceps Brachii (Short & Long Head), Forearm Extensors Equipment: Barbell, EZ Curl Bar, or Dumbbells 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Brachialis 
  • Synergists: Brachioradialis, Biceps Brachii 

● Stabilizers: Forearm Extensors, Wrist Stabilizers