My Top 5 Tricep Exercises - B Strong with Julia

I often get asked….what’s the best exercises for bingo wings!…..it is a problem area for many ladies. So here are my Top 5 tricep exercises…. including links to bodybuilding.com which show video demonstrations.

Tricep Pushdown

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
Repeat for the recommended amount of repetitions.

https://www.bodybuilding.com/exercises/triceps-pushdown

Overhead Tricep Cable Extension

Attach a rope to the bottom pulley of the pulley machine.
Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out.
Repeat for the recommended amount of repetitions.

Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.

https://www.bodybuilding.com/exercises/cable-rope-overhead-triceps-extension

Seated Tricep Dip Machine

Sit securely in a dip machine, select the weight and firmly grasp the handles.
Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
Now slowly let your arms come back up to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

https://www.bodybuilding.com/exercises/dip-machine

Close Grip Barbell Bench Press

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that – as opposed to a regular bench press – you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

https://www.bodybuilding.com/exercises/close-grip-barbell-bench-press

Tricep Dumbbell Kickback

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.