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Unlocking the Power of Your Triceps
The triceps, a group of three muscles located at the back of the upper arm, play a crucial role in arm extension and overall arm strength. If you’re looking to build toned and sculpted arms, incorporating tricep exercises into your workout routine is a must.
Why Choose the Total Gym?
The Total Gym offers a versatile and effective way to target your triceps. With its adjustable incline levels, you can easily modify the intensity of your tricep exercises to suit your fitness level and goals. Whether you’re a beginner or an advanced fitness enthusiast, the Total Gym provides a challenging and efficient workout for your triceps.
1. Tricep Dips
Tricep dips are a classic exercise that can be performed on the Total Gym. Start by sitting on the glideboard facing away from the tower, with your hands gripping the handles behind you. Extend your legs straight out in front of you and slowly lower your body towards the floor by bending your elbows. Push back up to the starting position and repeat for a desired number of reps.
2. Tricep Kickbacks
Tricep kickbacks target the triceps while also engaging the muscles of the upper back. Begin by standing facing the tower, with one knee resting on the glideboard. Hold the handles with your arms extended, palms facing inwards. Keeping your upper arms stationary, exhale and extend your forearms back until they are parallel to the floor. Slowly return to the starting position and repeat on the other side.
3. Close Grip Press
The close grip press is an effective exercise for targeting the triceps as well as the chest muscles. Lie down on the glideboard with your back facing the tower. Hold the handles with your palms facing each other and your elbows bent. Press the handles forward while keeping your elbows close to your body. Slowly return to the starting position and repeat for a desired number of reps.
4. Tricep Pushdowns
Tricep pushdowns are a popular exercise that effectively isolates and targets the triceps. Attach the straight bar to the Total Gym and stand facing the tower. Hold the bar with an overhand grip and position your elbows close to your sides. Push the bar downwards while keeping your upper arms stationary. Slowly return to the starting position and repeat for a desired number of reps.
5. Overhead Tricep Extension
The overhead tricep extension is a challenging exercise that primarily targets the long head of the triceps. Sit on the glideboard facing the tower, holding one handle with both hands. Extend your arms overhead, keeping your elbows close to your head. Slowly lower the handle behind your head by bending your elbows. Pause for a moment and then return to the starting position. Repeat for a desired number of reps.
6. Triangle Push-ups
Triangle push-ups are a variation of traditional push-ups that specifically target the triceps. Begin in a push-up position with your hands close together, forming a triangle shape with your thumbs and index fingers. Lower your body towards the floor while keeping your elbows close to your sides. Push back up to the starting position and repeat for a desired number of reps.
7. Tricep Pulldowns
Tricep pulldowns on the Total Gym provide a great workout for your triceps and engage the muscles of your back and shoulders. Attach the cables to the handles and stand facing the tower. Hold the handles with an overhand grip and position your elbows close to your sides. Pull the handles down towards your thighs, squeezing your triceps at the bottom of the movement. Slowly return to the starting position and repeat for a desired number of reps.
8. Tricep Hammer Press
The tricep hammer press targets the triceps while also engaging the muscles of the chest and shoulders. Attach the handles to the Total Gym and stand facing the tower. Hold the handles with your palms facing each other and your elbows bent. Press the handles forward while keeping your elbows close to your body. Slowly return to the starting position and repeat for a desired number of reps.
9. Tricep Rope Extensions
Tricep rope extensions provide a unique and challenging way to work your triceps. Attach the rope to the Total Gym and stand facing the tower. Hold the rope with an overhand grip and position your elbows close to your sides. Extend your arms downwards, squeezing your triceps at the bottom of the movement. Slowly return to the starting position and repeat for a desired number of reps.
10. Tricep Pullovers
Tricep pullovers on the Total Gym engage the triceps while also targeting the muscles of the chest and shoulders. Lie down on the glideboard with your back facing the tower. Hold the handles with your palms facing upwards and your elbows bent. Extend your arms overhead, keeping your elbows close to your head. Slowly lower the handles towards the floor by bending your elbows. Pause for a moment and then return to the starting position. Repeat for a desired number of reps.
