Lying Triceps Extention

How to start

• Lie  on a flat bench.
• Hold the bar with your hands slightly less than shoulder-width apart and keep the palms facing forward.
• The bar should be positioned directly over your head with your arms fully straight.

Movement of the exercise

• Keep your upper arms still and then bend your elbows until it just touches your forehead.
• Hold for 2 secs; then return back to the starting position.

Tips on Lying Triceps Extension

• Keep your back firm on the bench.
• For maximum output, straighten your arms fully at the end of the movement.
• Do not allow your elbows to move out to the sides

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Triceps Kickback

How to start

• Hold the dumbbell in your one hand.
• Bend forwards until your back is parallel to the floor.
• Place your other hand and knee on a bench to maintain stability of the body.

The Movement of the exercise

• Start by keeping your elbow stationary and thenextend your arm backwards until your arm is straight and parallel to the floor
• Hold for 2 sec and then slowly return to the starting position.

Tips  and tricks on Triceps Kickback

• Do not swing the dumbbell back.
• Use   light weight dumbbell as the exercise is harder to perform in a proper way.
• Keep your upper arm fixed,  move your  forearm only.
• Keep your  back flat and still

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Bench Dip

How to start

• Place two benches about the length of your legs apart.
• Place your hands shoulder-width apart on one of the bench.
• Place your feet on the other bench and keep your legs straight.

Movement of the exercise

• Bend your elbows until they make an angle of 90 with your arms.
• Hold for 2 secs ,then slowly return back back to the starting position.

Tips on Bench Dip

• Keep your back as straight as possible.
• Keep the movement slow.
• Do not lock  your elbows at the top position of the movement

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Triceps Push-down

How to start

• Place your hands on the bar on the triceps pull down machine.
• Hold the bar with firm grip ,palms facing forward.

Movement of the exercise

• Keeping your upper arms close to your body, press the bar down, moving only your forearms, until your arms are fully straight.
• Hold for 2 secs; then slowly return to the starting position.

Tips on Triceps Push-down

• Do not bent to much forwards.
• Keep your wrists locked and your palms facing you.
• Keep your elbows fixed  throughout the movement

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