Impersonal Trainers

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Archive for Arms (Triceps) – 12 Exercises

Tricep Underhand Grip Pulldown on Bowflex or Similar Weight-Lifting Machine


1. Attach a straight bar to the top portion of a cable machine.

2. Grab the bar with your palms facing upward and position the bar at about chest level and slowly lower the bar downward.

3. Make sure to keep your elbows in and shoulders down while extending your arms and have a slight bend in your arms when you reach the bottom of the movement.

4. Slowly let the bar come back up to the starting position while keeping your elbows in and repeat the movement.

Tricep Pressdown on Bowflex or Similar Weight-Lifting Machine


1. Attach a straight bar to the top portion of a cable machine.

2. Grab the bar with your palms facing down and position the bar at about chest level and slowly lower the bar downward.

3. Make sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement.

4. Slowly let the bar come back up to the starting position while keeping your elbows in and repeat the movement.

One Arm Tricep Extension on Exercise Ball

1. Sit in upright position on an exercise ball.

2. Grab one dumbbells and rest it on corresponding thigh.

3. Start position: Roll back onto the ball so that your lower-middle back is resting on top of the ball and your body is parallel to the floor.

4. Bring the dumbbell to your chest.

5. Press the dumbbell up so that it is directly over the upper chest.

6. Lower dumbbell towards your chest by bending elbows to 90°.

7. Elbows should remain pointing out away from the body.

8. Return to start position.

9. Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury – and keep shoulder stabilized throughout movement.

Narrow/Diamond Pushups


1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.

3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.

5) Return to the start position by extending at the elbows and pushing the body up.

6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Tricep Dumbbell Skullcrushers on Exercise Ball


1. Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.

2. Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.

3. Keep your upper arms still throughout.

4. Continue the exercise as described.

Tricep E-Z Bar Skullcrushers


1. Pick the E-Z curl bar up off the ground and sit down on a flat bench.

2. With the bar resting on your thighs, lie back on the bench and bring the bar to your chest.

3. Push the bar directly over your chest and fully extend your arms.

4. Start the movement by bending at the elbows and lowering the weight behind your head.

5. Once you feel a full stretch in your triceps, drive the weight back up by extending your elbows until they are fully locked out.

6. Continue the exercise as described.

Tricep Dumbbell Kickbacks


1. Kneel over side of bench by placing knee and hand of supporting arm on bench.

2. Position foot of opposite leg slightly back to side.

3. Brace the abdominal muscles and inhale ready for the movement.

4. Pick up a dumbbell off the ground and hold it at your side. You should keep your elbow close to your side and form an “L” shape with your arm.

5. Start the movement by extending your elbow and pushing the weight behind you.

6. Squeeze your tricep as you lock out your elbow and then return the weight to the starting position and repeat the movement.