Thursday - Triceps

Stand upright with a slight bend in your knees and core engaged. Attach a handle to a high pulley on a cable machine. Grasp the handle with one hand, keeping your elbow close to your side. Push the handle downward by extending your arm fully, focusing on squeezing the triceps. Keep your elbow stationary and avoid using momentum. Slowly return to the starting position with control. Repeat for the desired reps and switch arms if performing unilaterally. Maintain proper posture throughout to prevent shoulder strain.

Stand with feet shoulder-width apart, holding a single handle or dumbbell in one hand. Hinge at the hips, keeping your back flat and core engaged, so your torso is nearly parallel to the ground. Keep your elbow close to your side and extend your arm backward, straightening it fully while maintaining control. Pause briefly at the top, then slowly lower the handle back to the starting position. Keep the movement controlled and avoid using momentum. Switch arms and repeat. Maintain a neutral neck position and avoid arching your back during the movement.

The Tate press is an isolation exercise primarily targeting the triceps. To perform it, lie on a flat bench holding a pair of dumbbells with your arms extended above your chest. Keep your elbows close to your torso and slowly lower the dumbbells toward your shoulders by bending your elbows, maintaining control throughout the movement. Pause briefly when the dumbbells are near your shoulders, then extend your arms back to the starting position. Keep your elbows stationary and avoid flaring them out to ensure proper isolation of the triceps. Maintain a controlled tempo and avoid using momentum to maximize effectiveness.

Stand upright holding an EZ bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, lifting the bar towards your chest. Maintain a controlled movement, avoiding swinging or using momentum. Lower the bar slowly back to the starting position, fully extending your arms. Keep your wrists in a neutral position to reduce strain and focus on biceps engagement throughout the movement.

Sit on an incline bench set at about 45 degrees, with a dumbbell in one hand. Rest your elbow against the inside of your thigh to isolate the biceps. Keep your back flat against the bench and curl the dumbbell upward by contracting your biceps, ensuring only your forearm moves. Lower the dumbbell slowly back to the starting position, maintaining control throughout. Keep your wrist neutral and avoid swinging or using momentum. Repeat for the desired number of reps before switching arms.

To perform the EZ Bar Preacher Curl, start by sitting on a preacher bench with your upper arms resting on the padded surface. Grab the EZ bar with an underhand grip (palms facing up) and your hands positioned slightly wider than shoulder-width apart. Ensure your elbows are positioned at the edge of the bench. Begin the movement by curling the bar towards your shoulders, focusing on contracting your biceps. Keep your upper arms stationary and avoid swinging or using momentum. Once you reach the top of the curl, pause briefly and then lower the bar back down to the starting position in a controlled manner. Maintain a straight back and avoid leaning forward or backward during the exercise to ensure proper form.

To perform rope crunches, attach a rope handle to a high pulley station. Kneel down facing the machine, grasp the ends of the rope with both hands, and position your hands near your forehead. Keep your hips stationary and engage your core to curl your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, then slowly return to the starting position while inhaling. Maintain a controlled movement, avoiding using momentum or pulling with your arms. Keep your neck in a neutral position throughout the movement.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.