Total Gym Exercises for Triceps

The list of total gym exercises below can all be used to strengthen the muscles in your upper arms, specifically your triceps.

Triceps Extension

Triceps Extension
  • Lie on your back on the glideboard, knees bent and hold the handles with your hands above your shoulders, elbows bent and palms facing up.

  • Slide the glideboard up by pushing the handles forward towards your kness, straightening your arms and allow yourself back down after a short pause.

  • Keep your upper arms in the same position throughout.

Prone Triceps Extension

Prone Triceps Extension
  • Lie prone on the glideboard and hold the handles with your hands below your shoulders, elbows bent and palms facing down.

  • Slide the glideboard up by pulling the handles back towards the sides of your buttocks, straightening your arms and allow yourself back down after a short pause.

  • Keep your upper arms in the same position throughout.

Kneeling Triceps Extension

Kneeling Triceps Extension
  • Kneel on the glideboard and hold the handles in front of your chest, elbows bent and palms facing down.

  • Slide the glideboard up by pulling the handles back, straightening your arms and allow yourself back down after a short pause.

  • Keep your upper arms and upper body in the same position throughout.

Lateral Single-Arm Triceps Extension

Lateral Single-Arm Triceps Extension
  • Sit sideways on the glideboard and hold one handle with the hand furthest to it in front of your chest, elbow bent and palm facing your body.

  • Slide the glideboard up by pulling the handle back, straightening your arm and allow yourself back down after a short pause.

  • Keep your upper arm and upper body in the same position throughout.

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