How To Exercise Your Triceps Using A Weight Machine
Learn how to incorporate the use of machine weights into your exercise routine to help tone and shape your triceps and get your arms looking the way you want.
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You will need
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Exercise 1, Triceps pushdowns
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Step 1:
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Start position
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Start by positioning yourself standing in front of the weights machine. Hold onto the bar with your palms facing down and your feet one behind the other and equally balanced.
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Step 2:
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Lowering and lifting
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Push the bar down towards your thighs. Keep your wrists and back straight whilst lowering the arms.
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Raise the bar back to the start position where the elbows are at approximately 90 degrees.
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Step 3:
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Breathing
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For this exercise, whilst you raise the bar up you need to breathe in through your nose.
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Then when you press your arms down you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 15 repetitions.
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Exercise 2, Triceps pull downs
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Step 1:
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Start position
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Continue standing in front of the machine but now change your hands so that you are holding the bar with your palms facing upwards. Your feet should be one behind the other and equally balance as before.
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Step 2:
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Lowering and lifting
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Pull the bar down towards your thighs. Keep your wrists and back straight whilst lowering the arms.
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Raise the bar back to the start position where the elbows are at approximately 90 degrees.
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Step 3:
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Breathing
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For this exercise, whilst you raise the bar up you need to breathe in through your nose.
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Then when you pull down to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements you should perform this exercise for 10 repetitions.
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Exercise 3, triceps reverse press
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Step 1:
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Start position
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For this exercise, face away from the machine. Hold on to the bar, hands shoulder width apart, palms facing away from you. Your feet should be apart, one in front if the other.
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Step 2:
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Lifting and lowering
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Press the arms forwards, straightening the arm at the elbow but not locking out the joint.
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Bend the arms at the elbow and return the bar to the start position to complete one repetition.
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Step 3:
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Breathing
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For this exercise, whilst you bend your arms towards you, you need to breathe in through your nose.
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And then when you press your arms forward, you need to breathe out through your mouth.
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Step 4:
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Review
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And then when you press towards your feet to the first position, you need to breathe out through your mouth.
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You should perform this exercise for 10 repetitions to complete the workout.