Here are some of the basic and highly effective exercises for

  • Triceps French Press:
    • Lie down on a straight bench.
    • Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up.

    • Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. (Always keep your upper arms perpendicular to the floor).

    • Slowly extend your arms back to the starting position without locking your elbows.

    • Repeat the same without moving your shoulders and elbows.


  • Triceps Pushdown (Rope/Rod):
    • Stand up straight near the triceps machine and attach a rope handle or a medium length rod to the high pulley of a cable station.

    • Grip the rope or the rod with your hands with shoulder-width apart.

    • Fix your upper arms (biceps part).

    • Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.

    • Repeat the same.


  • Overhead Triceps Extension:
    • Sit on a bench and grab one dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.

    • Lower the dumbbell down the top of your back by bending at the elbow, keep your chest strong and don’t move your shoulders.

    • Raise the weight by fully extending your arms straight.

    • Bring down the dumbbell back to the starting position.
    • Repeat the motion.


Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

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