W3.CSS

Beginner


Tricep Cable Extension

Main Muscle group: triceps
Secondary muscle(s): abs
Equipment required: cable
Experience level: beginner
Instructions:
i. Attach a rope to a cable stack as high as possible and assume a standing position.
ii. Grasp the rope with a neutral grip (palms facing in).
iii. Initiate the movement by extending the elbows and flexing the triceps.
iv. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
v. Repeat for the desired number of repetitions.

Overhead Tricep Extension With Cable

Main Muscle group: triceps
Secondary muscle(s): abs
Equipment required: cable
Experience level: beginner
Instructions:
i. Attach a rope to a cable stack as high as possible and assume a standing position.
ii. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing in), and lean forward by hinging at the hips.
iii. Initiate the movement by extending the elbows and flexing the triceps.
iv. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
v. Repeat for the desired number of repetitions.



Bench Dips

Main Muscle group: triceps
Secondary muscle(s): shoulders
Equipment required: bodyweight
Experience level: beginner
Instructions:
i. Set up for the bench dip by placing 2 flat benches parallel to one another to around 4-5 feet apart (you may need to adjust the width to suit your height).
ii. Put your heels on the edge of one bench at around shoulder width apart.
iii. Place your hands on the edge of the other bench. This is the starting position for the exercise.
iv. Keeping your body close to the bench, slowly dip down until your elbows are at the same height as your shoulders.
v. Slowly push back up, squeezing through the triceps.
vi. Do not lock the elbows out at the top of the exercise, and repeat.

Overhead Dumbbell Extension

Main Muscle group: triceps
Secondary muscle(s): abs
Equipment required: dumbbell
Experience level: beginner
Instructions
i. This workout can be performed standing or seated.
ii. To get into position, lift the dumbbell to the top of your shoulder, take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.
iii. Maintain an overlapped grip and slowly lower the dumbbell behind your head by unlocking your elbows.
iv. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
v. Repeat for the desired number of repetitions.