Triceps Brachii

With M1

Lever Triceps Extension

Instructions

Preparation

Stand with slight knee bent. Grasp handles and place back of upper arms parallel on padding with elbows approximately in line with lever's fulcrum.

Execution

Push lever down until arms are fully extended. Return and repeat.

Comments

With heavy resistance, back pad will need to be adjusted to keep torso close to arm pad. Adjust knee bent so back of upper arms rest on padding. If standing is too high, shoulder will need to rise near end of extension to complete final range of motion since forearms will make contact with pad before lockout. If standing is too low, range of motion will be compromised because elbows will not be completely flexed at beginning of movement.

Muscles

Target: The primary muscle intended for exercise.

• Triceps Brachii (Arm (Rear), Triceps)

Synergists: A muscle that assists another muscle to accomplish a movement.

• None

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Pectoralis Major, Sterna (Chest, Lower Pecs)

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

• Latissimus Dorsi (Back (Middle, Outer), Lats)

• Teres Major (Back (Outer), Lats little helper)

• Pectoralis Minor (Chest, Shoulder)

• Trapezius, Lower (Back (Middle), Lower Traps)

• Extensor Carpi Ulnaris (Forearm (outer or back), Hand Extensors)

• Flexor Carpi Ulnaris (Forearm (Inner), Hand Flexors)

With M2

Lever Triceps Dip

Instructions

Preparation

Stand with back against pad. If possible, place handles in the narrow position. Grasp handles.

Execution

Push levers down with elbows close to body. Return until shoulders are slightly stretched. Repeat.

Muscles

Target: The primary muscle intended for exercise.

• Triceps Brachii ((Arm (Rear), Triceps)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Pectoralis Major, Sternal (Chest, Lower Pecs)

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

• Pectoralis Minor (Chest, Shoulder)

• Rhomboids (Back (Middle))

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

• Latissimus Dorsi (Back (Middle, Outer), Lats)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

• Trapezius, Lower (Back (Middle), Lower Traps)

With M3

Cable Pushdown

Instructions

Preparation

Face high pulley and grasp cable attachment with overhand narrow grip. Position elbow to side.

Execution

Extend arms down. Return until forearm is close to upper arm. Repeat.

Comments

The elbow can travel up a few inches at the top of the motion. Step close to cable to provide resistance at the top of the motion.

Muscles

Target: The primary muscle intended for exercise.

• Triceps Brachii (Arm (Rear), Triceps)

Synergists: A muscle that assists another muscle to accomplish a movement.

• None

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

•  
  • Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
•  
  • Teres Major (Back (Outer), Lats little helper)

  

   
•  
  • Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
•  
  • Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
•  
  • Pectoralis Minor (Chest, Shoulder)

  

   
•  
  • Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rectus Abdominis (Waist (Belly), Abdominal, Abs)

• Obliques (Hips (Upper), Waist (Sides), Obliques)

• Wrist Flexors (Forearm (Inner), Hand Flexors)