How to do triceps press downs properly, with perfect form and technique! The best cable triceps extension exercise for bigger and stronger arms!
Purpose:
Increase Triceps Hypertrophy
Build Elbow Extension Strength
Prime Movers:
Triceps (Arms)
How To Do Cable Triceps Press Downs Properly
Grab a cable attachment, such as a straight bar or rope, and take one step away from the rack so that the cable is pulling up and slightly away.
While maintaining a neutral spine and braced core, lean slightly forward and let your elbows come in front of your torso so that they are pointing straight down.
Without moving your torso, pull your elbows back in line with your sides while simultaneously extending your elbows to a lockout.
Allow your elbows to point outward as you press down and keep your wrists straight throughout.
Reverse the motion under control by rotating your elbows so that they face behind you and control the weight back to the start position, allowing your elbows to again roll out in front of your torso so that your elbows point downward.
The complete movement of your elbows is; pulled back, extended while rotating out, rotated in while flexed, and rolled back out again. This works the largest part of the triceps, the long head, best which is also known as the strong head. This will build a BIG Bench Press!
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
How to do rolling dumbbell skull crushers properly, with perfect form and technique! The best triceps extention exercise to build bigger arms and strength for the bench press!
This is a low elbow stress variation of most triceps extension movements that is best for anyone that gets elbow pain from other variations.
It is also a great variation for using heavier weight and developing the entire triceps muscle; which attaches to your shoulder blade, not just your arm. So as the weight rolls back you get a stretch in the entire muscle.
How To Do Rolling Dumbbell Triceps Extensions
Lay on a bench while holding two dumbbells with a neutral grip, at arm’s length, over your shoulders.
Begin by bending your elbows until the dumbbells touch your shoulders.
Then push your elbows back over your head, rolling the dumbbells back, until you feel a slight stretch in your triceps.
Quickly reverse the motion, pulling your elbows back in place over your shoulders and extending your arms until they reach full lockout.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
How to JM Press properly, with perfect form and technique! The best triceps exercise to build bigger and stronger arms for the bench press!
Purpose:
Build Elbow Extension Strength
Increase Triceps Hypertrophy
Prime Movers:
Triceps (Arms)
Anterior Deltoid (Shoulders)
The JM Press is a combination of a Close-grip Bench Press and a Skull Crusher (triceps extension). This is a powerful move that can build brutally strong triceps. However, it can also be very strenuous to the elbow joint.
Be careful when doing this move and do not do it often to allow for your triceps and elbows to recover fully.
Unrack the bar and bring it down, just above your chest.
Then roll the bar and your arms back to where the bar hovers over your face, and you feel the tension in your triceps.
Finish by quickly reverse the motion; pulling your elbows back in place near your sides and extending your arms until they reach full lockout.
This is a combination move where you are combining a close-grip bench press and a triceps extension to build up the triceps using a heavier weight.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
How to do weighted dips properly, with perfect form and technique! The best triceps exercise to build bigger and stronger arms and chest to bench press!
Purpose:
Builds Triceps Strength and Muscle Mass
Improves Shoulder Mobility
Prime Movers:
Triceps (Arms)
Anterior Deltoids (Shoulders)
Pectoralis Major (Chest)
How To Do Weighted Dips
Add weight to your body by wearing a weight vest, placing chains over your shoulders or using a dip belt.
Begin by standing on a raised surface about one foot behind where your hands will be placed on the bars, or so that your feet will not hit anything when dipping down.
Grasp the dip bars with neutral wrists and squeeze hard into the bars to maintain tightness. Before raising yourself to the starting position, create an external rotation torque on the bars (attempt to twist thumbs out) to pull your shoulder blades back into place and make your elbows point behind you.
Begin by raising your body so that your arms are locked while supporting your entire weight in a vertical position.
Brace your core and push your feet out in front of you throughout the entire movement and lean forward slightly creating a slight bow in your entire body.
While keeping your shoulders pulled back and elbows close to your sides, bend your arms until they reach 90 degrees of flexion or you feel a stretch in your shoulder girdle.
While keeping your body tight and feet pressed out in front, forcefully press yourself up to the starting position.
Always maintain tightness and keep your elbows in line with the bars.
The Daily 30: Bodyweight Fitness Workout
Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!
Great for men, women, and children of all strength levels!
How to do bodyweight dips properly, with perfect form and technique! The best triceps exercise to build bigger and stronger arms!
Purpose:
Builds Triceps Strength and Muscle Mass
Improves Shoulder Mobility
Prime Movers:
Triceps (Arms)
Anterior Deltoids (Shoulders)
Pectoralis Major (Chest)
How To Do Bodyweight Dips Properly
Begin by standing on a raised surface about one foot behind where your hands will be placed on the dip bars, or so that your feet will not hit anything when dipping down.
Grasp the dip bars with neutral wrists and squeeze hard onto the bars to maintain tightness.
Before raising yourself to the starting position, create an external rotation torque on the bars (attempt to twist thumbs out) to pull your shoulder blades back into place and make your elbows point behind you.
Begin by raising your body so that your arms are locked while supporting your entire weight in a vertical position.
Brace your core and push your feet out in front of you throughout the entire movement while leaning forward slightly creating a bend at the hips. Your feet should stay directly under you as you do the movement.
While keeping your shoulders pulled back and elbows close to your sides, bend your arms until they reach 90 degrees of flexion or you feel a stretch in your shoulder girdle.
While keeping your body tight and feet pressed out in front, forcefully press yourself up to the starting position.
Always maintain tightness and keep your elbows in line with the dip bars.
The Daily 30: Bodyweight Fitness Workout
Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!
Great for men, women, and children of all strength levels!
Bench BIG with our “How To Bench Press” Guide!
