| TRICEP EXERCISES LYING BARBELL EXTENSIONS This exercise works the triceps, particularly the large inner head of the tricep muscle. 
Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders. Moving only your forearms lower the barbell in an arc motion until it is an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat. Tips - have a training partner spot you while you are doing lying barbell extensions just in case you need help lifting the weight. For variety you can do this exercise with an ez bar or dumbbells. CLOSE GRIP BENCH PRESS This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids. 
Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest. Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat. Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest. STANDING CABLE PRESS 
Attach either an angled bar or straight lat bar to the overhead pulley. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body With both hands on the bar, press downwards until the arms are straight. Only use your lower arms. 2. Slowly return, and repeat. Keep your elbows close to your body at all times. Keep the movement fluent, slow, and controlled. SEATED BARBELL EXTENSIONS 
While seated, grab a barbell in an overhand grip with your hands spaced about 8" to 10" apart. Press the weight directly over your head. Your arms should be fully extended over your head. Slowly bend your elbows and allow the weight to come down just below the back of your head. Once you feel a comfortable stretch in your triceps, raise the weight back up. Remember to keep your arms vertical at all times. Keep the movement fluent, slow, and controlled. TRICEP DUMBBELL KICK BACKS This is a good exercise to hit all three heads of the triceps with a good peak contraction. 
Grab a light dumbbell in one hand. Stand beside a flat exercise bench. Bend over at the waist until your upper torso is parallel to the floor and place your other hand on the bench to support yourself. Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat. Tip - you can also do this exercise with a handle attached to a low cable pulley. This variation will keep constant tension on the triceps muscles. | 
