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YOU HAVE ALL KINDS OF BARBELL,
dumbbell and body weight variations of triceps exercises
to choose from for use at home. Any of these particular
three can be swapped for another non-machine move found in
this chapter when you want to introduce a little variety. In
the meantime, tri this one on for size.
>> The close-grip
dumbbell press is a perfect replacement for the barbell
version when you don’t have a spotter handy at home or in
the gym.
>> If you’re up for
the challenge, go for failure on all three bench-dip sets.
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#3 |
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EXERCISE |
SETS
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REPS
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Close-Grip DB Press
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4
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12, 10, 8, 6 |
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One-Arm DB Extension |
3 |
10-12 |
| Bench Dip |
3 |
10 |
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CLOSE-GRIP
DUMBBELL
PRESS
START:
Lie back on a flat bench, holding two dumbbells at your
chest with a hammer-style (palms-facing) grip.
MOVE: Press the
dumbbells straight overhead until your arms are straight,
flexing your triceps to initiate and complete the move.
Don’t let the dumbbells come together at the top — keep a
couple of inches between them all the way up and all the way
down. Bring the weights back down toward your chest and
repeat. If you’d like to work stabiliser muscles along with
your tri’s, attempt this move one arm at a time.
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ONE-ARM DUMBBELL EXTENSION
START: Lie on a flat
bench and hold a dumbbell in one hand, palm facing down.
Extend your elbow so the dumbbell is straight up toward the
ceiling.
MOVE: Without letting
your upper arm move (it should continue pointing straight
up), bend at the elbow to bring the dumbbell down across
your body toward the opposite side of your chest. Stop your
downward motion when your elbow reaches 90 degrees — don’t
let the dumbbell touch down to your chest — and reverse to
bring your arm back up into the start position.
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BENCH DIP
START: Get into dip
position, placing your hands at the edge of a flat bench and
straightening your elbows.
MOVE: Bend your
elbows to drop your lower body below the level of the bench.
Stop when your elbows reach 90 degrees (don’t let your
glutes touch down to the floor), then straighten your arms
to return to the start.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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