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Resistance Band Triceps Extension

We can work our triceps at home, using the resistance band.

Anchor the band at the top of the door and stand facing it. Your feet hip-width apart. Grab the handles and brace your abs to stabilize your spine. Keep your torso aligned and pull your shoulder blades back and down.

Exhale and contract your triceps, straighten your elbows and pressing the handle down toward the floor. Continue pressing until your elbows are straight but not locked.

Inhale and return to the starting position. Repeat.


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Dumbbell Triceps Kickback

An easy exercise for your triceps is the kickback.

Hold a dumbbell in the right hand. Stand in a split-stance position with the left leg forward. Keep your weight distributed through the heels of both feet. Brace your abdominal and core muscles to stabilize the spine. Slowly lean forward, shifting most of your upper extremity body weight into the left side. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Bend your right elbow bringing your upper arm parallel to, and close to, your torso. Your forearm should hang perpendicular to the floor.

Exhale and slowly straighten your elbow. Your upper arm should remain stationary next to your torso. Do not allow the upper arm to rise during the movement. Do not allow the low back to sag or your torso to rotate.

Inhale and slowly bend your elbow, returning to starting position.

Repeat and change sides.


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Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.

Repeat.


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Triceps Pushdowns, Reverse Grip

This exercise is great to work your triceps. At home, we use the resistance bands instead the cable machine.

Stand facing the cable machine. Position the cable attachment at a height above your head. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width.

With your feet hip-width apart, brace your abs to stabilize your spine. Keep your torso aligned and pull your shoulder blades back and down.

Exhale and straighten your elbows, pressing the handle/rope down toward the floor in a slow and controlled manner.

Continue pressing until your elbows are straight but not locked. Pause briefly.

Inhale and bend your elbows to start position. Stop the movement when the elbows begin to drift forward. Repeat.


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Swiss Ball Straight-Arm Dumbbell Pullover

The primary muscle worked during the straight-arm pullover is the pectoralis major, which is the largest muscle in the chest. Your lats are also heavily involved. Both are responsible for performing shoulder extension during the pullover. The posterior head of the deltoid also assists shoulder extension. Your triceps brachii, at the back of your arms, work to keep your elbows extended as you lift and lower the dumbbell.

Sit on the stability ball holding the dumbbell with both hands. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees with your thighs and torso at or nearly parallel to the floor. Distribute your weight evenly through your feet. Finally, lift the dumbbell straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell.

Inhale and slowly lower the weight down in an arc behind your head, while keeping your arms straight, stretching out your chest.

Exhale as you return the dumbbell back to the starting position.


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