Working Your Triceps

    Tricep muscles have a high ratio of fast twitch to slow twitch muscles and benefit the most from fewer reps (6-8) and pretty heavy weights. Triceps tire fairly easy doing just a few high-intensity sets instead of set after set will be enough to get them growing.

No Equipment

• Push-ups.
  • [How to use it.]

Paramount Cable Machine

• Triceps Pulldowns.
  • [How to use it.]

• Rope Pulldowns.

Other Machines

• Cybex Arm Extension.
  • [How to use it.]

• Paramount Chin/Dip
      Dips are an excellent way to work the triceps.
  • [How to use it.]

• Paramount Rotary Chest
  • [How to use it.]

• Bench Dip
      Turn sideways to the bench. Put your feet out, resting on your heels. Place your palms on the bench and lower your body. This can be made easier by bending your knees as if you were sitting in a chair. You can make it harder by resting your heels on another bench, which transfers more weight to your arms. And you can also place a plate on your stomach.

Barbells

• Skull-Crushers a.k.a. French Press.

      Lie on your back on the horizontal bench, and hold the EZ-curl bar straight up. Then lower it toward your forehead. Don't squeeze your elbows together but keep the upper arm in exactly the same position. Don't hit your head (duh!) so go slowly. And don't arch your back as you strain.
      You can also use a regular barbell, but it takes more concentration to steady it.

Dumbbells

• Skull-Crushers a.k.a. French Press.
      Same as the barbell French press. You can use two dumbbells at once, or just do one arm at a time, placing your other hand just behind the elbow to steady it and keep your lower arm from moving.

• Triceps Kickback

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as to either what is or should be on this website,
or the Mueller Center in general, please let us know.

To contact us:
Phone: 276-2874
Fax: 276-2817
Email: mugrap@rpi.edu