Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

TRICEP

  • Push-ups
  • Triceps -dips
  • Close grip bench press.
  • French curl / Skull Crusher
  • Triceps dips (on bench)
  • Bentover triceps extension
  • Kick back
  • Kneeling triceps extension
  • Triceps push down
    • Seated triceps extension
    • Combo (close grip bench and French curl)
    • Fixed barbell triceps extension
  • Name of the exercise - Triceps push-ups

    Prime muscle -Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - Anterior Deltoid, Pectoralis Major ( Sternal) & Pectoralis Major(Clavicular).
    Stabilizer muscles - Biceps Brachii, Rectus abdominus, Erector spinae.
    Movement - Elbow extension
    Force - Push
    Mechanic type - Compound
    Execution:
    1. Lie prone on floor with your hands flat on the floor and making triangular shape by hands.
    2. With your shoulders directly over your hands, straighten your arms and your legs are straight.
    3. Keep your head and neck in line with your body so that your are looking down toward the floor.
    4. Inhale and bend your elbows until your body is nearly touching the hands.
    Then push yourself back to an arms-extended position, exhaling as you complete the movement.repeat.
    Cautions / Guidelines:
    1. Your body should remain straight throughout this exercise.
    2. In descent position, angle at shoulder joint must be less than 90 degree.


    Name of the exercise - Triceps Dips

    Prime muscle -Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - Anterior deltoid,Pectoralis major & minor,Anterior deltoid,Latissimus dorsi,Rhomboids
    Stabilizer muscles - Lower trapezius
    Movement - Elbow extension
    Force - Push
    Mechanic type - Compound
    Execution:

    1. Hold yourself at arm's length above the bars.
    2. Inhale and bend your elbow slowly to allow your body to sink down to form 90 degree at elbows.
    3. Return to the starting position (arms fully extended), exhaling as you complete the movement.
    Cautions / Guidelines:
    1. The more you straighten you torso, the more you involve your triceps.
    2. It is not recommended for beginner because it requires sufficient strength.
    3. To increase the resistance, you can hang a dumbbell between their legs or place around their waist.
    4. Distance between two bars must be arm's length.


    Name of the exercise - Close grip bench press.

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - Anterior deltoid,Pectoralis major & minor,Anterior deltoid,Latissimus dorsi,Rhomboids
    Stabilizer muscles - Biceps Brachii
    Movement - Shoulder adduction & Elbow extension
    Force- Push
    Mechanic type - Compound
    Execution:
    1. Lie on a flat bench. Hold a barbell with both extended hands with an overhand grip, about 8 - 12 inches apart.
    2. Inhale as you lower the bar until it is touches your chest, approximately 1 inch below your nipples.
    3. Exhale, as you return to starting position, arms fully extended. Repeat.
    Cautions / Guidelines:
    1. Concentrate on using your triceps to push.


    Name of the exercise - French curl or Skull Crusher

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Anterior Deltoid, Pectoralis Major Clavicular, Pectoralis Major Sternal, Latissimus Dorsi, Teres Major, Posterior Deltoid & Wrigst Flexors.
    Movement - Elbow extension
    Force - Push
    Mechanic type - Isolated
    Execution:

    1. Lie supine on a flat bench.
    2. Take an overhand grip on the barbell with your arms extended; Position the bar over your forehead.
    3. Inhale as you lower the barbell by bending the elbow. Go down to your forehead.
    4. Exhale as you go back to starting position (arms fully extended).Repeat.
    Cautions / Guidelines:
    1. Lower the barbell slowly and in controlled manner.
    2. Lower the barbell toward your forehead to work primarily the medial and lateral heads of the triceps.
    3. Lower the barbell behind your head to work primarily the long head of the triceps.


    Name of the exercise - Triceps Dips (on bench)

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) -Anterior Deltoid, Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Levator Scapulae.
    Stabilizer muscles - Lower trapezius & biceps.
    Movement - Elbow extension
    Force - Push
    Mechanic type - Compound
    Execution:
    1. Place two flat benches parallel to each other, about your lower body height.
    2. Sit on one bench facing the other, with your hands grasping the side of the bench.
    3. Put your feet to the top of the other bench so that the rest of your body is suspended between the two benches.
    4. Inhale as you lower your body until your elbows form 90 degree angle.
    . Exhale & raise body to starting position (arms fully extended) and repeat.
    Cautions / Guidelines:
    1. Keep both the benches stable.
    2. Keep your back straight.
    3. In descent, do not go below 90 degree at elbow joint.


    Name of the exercise - "Cable bent over triceps extension"

    Prime muscle -Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Anterior Deltoid, Pectoralis Major Clavicular,Wrist Flexors.
    Movement - Elbow extension
    Force - Push
    Mechanic type - Compound
    Execution:
    1. Grasp cable handle from high pulley with narrow or shoulder width overhand grip.
    2. Turn body away from pulley apparatus with cable bar above head.
    3. Lunge forward with one leg and bend over until torso is 45 degree angle to floor.
    4. Maintain upper arms parallel to floor.
    5. Extend forearms overhead until elbows are fully extended.
    6. Go back to starting position and repeat.
    Cautions / Guidelines:
    1. Keep your back straight.
    2. Lung aside to stable your body.
    3. Look down through out the movement.


    Name of the exercise - Kick Back

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Posterior Deltoid, Latissimus Dorsi ,Trapezius, Rhomboids ,Extensor Carpi Ulnaris Flexor Carpi Ulnaris
    Movement - Elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Stand to the left of a flat bench. Bend your right knee and rest it on the bench, and place your right hand ahead of you on the bench for balance. Your back should be as straight and parallel to floor.
    2. Grasp dumbbell in your left hand.
    3. Position your torso parallel to floor and raise your left elbow up to shoulder height.
    4. Make sure the elbow stays close to the side of your body.
    5. Extend your left arm until it is straight. Return and repeat. Continue with opposite arm.
    Cautions / Guidelines:
    Keep your back straight.


    Name of the exercise - Kneeling triceps extension

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Wrist flexors

    Movement - Elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Place a bench sideways in front of a high pulley machine.
    2. Grasp cable handle from pulley with narrow or shoulder width overhand grip.
    3. Turn body away from pulley apparatus with cable bar above head. Kneel before bench, bend over and place elbows on edge of bench. Maintain upper arms parallel with shoulders as low as possible.
    4. Exhale as you extend forearms overhead in a semicircular motion until elbows are fully extended.
    Inhale as you return slowly to the starting position. Repeat.
    Cautions / Guidelines:
    1. Distance inbetween knees should be shoulder width.
    2. Maintain your head position down through out the movement.


    Name of the exercise - Triceps push down

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Latissimus Dorsi ,Teres Major Posterior Deltoid, Pectoralis Major Sternal ,Pectoralis Minor, Lower Trapezius, Rectus Abdominis , Wrist Flexors & Obliques.
    Movement - Elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Place your shoulder width apart and bend your knees slightly. Stand facing the pulley.
    2. Grasp the pulley bar with an overhand pulley.
    3. Position your elbow to side.
    4. Exhale as you extend arms down.
    5. Inhale as you return until forearm is close to upper arm. Repeat.
    Cautions / Guidelines:
    Do not allow your elbows to flare away from the body.
    Initiate the movement at the elbow; do not pull with shoulder shoulders.
    Do not turn your wrist (through out the movement).


    Name of the exercise - Standing triceps extension (barbell, dumbbell)

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - none
    Stabilizer muscles - Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors
    Movement - Elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Grasp a barbell with an overhand grip, hands a little closer together than shoulder width.
    2. Distance in-between legs must be shoulder width (on floor).
    3. Keep your elbows stationary and close to your head.
    4. Inhale as you lower the bar in a semicircular motion behind your head until your forearms touch your biceps.
    5. Exhale as you return to the starting position (arms fully extended).Repeat.
    Cautions / Guidelines:
    1. Keep your back straight, if possible use bench with a padded back support.


    Name of the exercise - Combo (close grip bench and French curl)

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - Anterior Deltoid, Pectoralis Major (Sternal),Pectoralis Major (Clavicular).
    Stabilizer muscles - Biceps
    Movement - Shoulder adduction & elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Lie supine on a flat bench.
    2. Hold a barbell on your chest with both hands with an overhand grip, about 8 - 12 inches apart, angle in-between upper arms and torso must be less than 90 degrees.
    3. Exhale as you press the bar to top position (arms fully extended).then inhale and bend your elbows down (90 degrees) to your forehead. Exhale as you extend the elbows upwards to top position (arms fully extended) and then inhale again as you lower the bar to chest. This is one rep. of combo exercise. Repeat.
    Cautions / Guidelines:
    1. If possible, ask spotter to stand behind the bench.
    2. Do all lowering movements slowly.
    3. Follow the breathing properly.


    Name of the exercise - Fixed barbell triceps extension

    Prime muscle - Triceps
    Plan of movement - Saggital plane
    Synergist (assisted muscles) - Anterior Deltoid, Pectoralis Major (Sternal),Pectoralis Major (Clavicular).
    Stabilizer muscles - Anterior Deltoid, Pectoralis Major Clavicular,Wrist Flexors.
    Movement - Shoulder adduction & elbow extension
    Force - Push
    Mechanic type - compound
    Execution:
    1. Using a fixed horizontal barbell positioned at about chest height.
    2. Grasp the bar with an overhand grip, hands about shoulder width apart.
    3. Then place your feet back until you are in semi pushup position with extended arms on barbell.
    4. nhale as you bend your arms and lower your body so that your head comes down and under the barbell as far as possible.
    5. Exhale as you extend your arms to starting position. Repeat.
    Cautions / Guidelines:
    1. Keep your back straight.
    2. This is not for beginners.
    3. Keep your feet stable.