TRICEPS - BEGINNER

Turning your triceps into well-defined horseshoes (the shape the muscle takes when developed) means moving some good old-fashioned heavy weight. First, though, you need to learn these key moves to lay a foundation. 

• Don�t let your hands touch together on the close-grip press � if your grip is too close you�ll put unnecessary stress on your wrists.

• Stand straight up on the cable pressdown; don�t lean forward to complete your reps.

CLOSE-GRIP BENCH PRESS

Start: Lie face-up on a flat bench and grasp the barbell with your hands 6�12 inches apart. 

Move: Press the bar directly over your chest to just short of lockout. Lower the bar slowly, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Keep the motion controlled, and don�t overarch your back to get the bar up.

MACHINE DIP

Start: Grasp the handles with your palms facing your body. Keep your feet flat on the floor, and your glutes, back and shoulder blades pressed against the support pad. 

Move: With your arms close to your sides throughout (elbows pointed straight back behind you), press the handles down to just short of lockout. Then slowly bring the handles back up so your elbows are at about chest level.

STRAIGHT-BAR CABLE PRESSDOWN 

Start: With a slight bend in your knees, stand erect facing a high-cable pulley. Grasp a short straight bar with your hands placed 6�8 inches apart palms-down, and bend your elbows to 90 degrees. 

Move: Keeping your elbows stationary near your sides, slowly straighten your arms. Pause at full extension and squeeze your triceps, then slowly return to the start position.

CLOSE-GRIP PUSH-UP

Start: Lie face down on the floor in a push-up position, placing your hands a few inches apart. Raise your body by extending your arms and coming up on your toes. 

Move: With your forehead facing the floor and your abs pulled in, lower your body by bending your elbows. Stop the motion when your upper arms are about parallel to the floor, and reverse to the start. Avoid the tendency to lock out your elbows at the top and rest, instead keeping continuous tension on your triceps.

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