How To Exercise Your Triceps Using A Weight Machine

Exercise 1, Triceps pushdowns

Step 1: Start position

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.

Step 2: Lowering and lifting

Push the bar down towards your thighs. Keep your wrists and back straight whilst lowering the arms.

Raise the bar back to the start position where the elbows are at approximately 90 degrees.

Step 3: Breathing

For this exercise, whilst you raise the bar up you need to breathe in through your nose.

Then when you press your arms down you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 15 repetitions.

Exercise 2, Triceps pull downs

Step 1: Start position

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.

Step 2: Lowering and lifting

Pull the bar down towards your thighs. Keep your wrists and back straight whilst lowering the arms.

Raise the bar back to the start position where the elbows are at approximately 90 degrees.

Step 3: Breathing

For this exercise, whilst you raise the bar up you need to breathe in through your nose.

Then when you pull down to the first position, you need to breathe out through your mouth.

Step 4: Review

Once you are familiar with the movements you should perform this exercise for 10 repetitions.

Exercise 3, triceps reverse press

Step 1: Start position

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.

Step 2: Lifting and lowering

Press the arms forwards, straightening the arm at the elbow but not locking out the joint.

Bend the arms at the elbow and return the bar to the start position to complete one repetition.

Step 3: Breathing

For this exercise, whilst you bend your arms towards you, you need to breathe in through your nose.

And then when you press your arms forward, you need to breathe out through your mouth.

Step 4: Review

And then when you press towards your feet to the first position, you need to breathe out through your mouth.

You should perform this exercise for 10 repetitions to complete the workout.