). This will be your starting position. The triceps brachii makes up about two-thirds of your upper arm. 3. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Stop at the bottom and then bring the bar up with the help of your triceps and extend your elbows at the top. Begin with 4-5 heavy sets of your favorite tricep-dominant press: close-grip bench press, decline bench, dips, reverse-grip bench, or close-grip floor press. Straighten the arms, contracting the triceps, and then repeat for 1 to 3 sets of 8 to 16 reps. While considered one muscle group, your triceps actually have three distinct muscle bellies (thus, triceps). Perform the same movement from the other side. So if you are having any trouble or pain in the shoulder joints during the movement, then you can try some otheralternatives to tricep kickbacks. Barbells are fantastic for pressing, but you might benefit from longer or deeper ranges of motion than a barbell would allow. You can go heavy on this exercise as it is a strength-building exercise. Lets call a spade a spade here, though, the real fun about stability-based workouts is that they are extremely challenging. 4. Now start bringing your body forward by using your arms and completely extend your arms at the end. Best Dumbbell Tricep Workout. Then lay down on the floor next to the barbell such that the other end of the bar is close to the chest. 3. Keep your back straight. If you invest some time in building skill and coordination with dumbbells, you can take your triceps training to the next level. Long Head. You can go heavier for less repetitions using a press and lighter on extension exercises to build volume. Hold the dumbbells above your forehead, and bend them towards your forehead from the elbow. Having beautifully sculpted arms will make a short dressy top look even more gorgeous and sexy. By positioning the elbow at a slight angle the exercise can help train the tricep area well. Most of the isolation exercises should be done with proper form and with moderate weights. Your last set is a dropset, so as soon as you complete the last rep, rack that dumbbell and grab one that is light enough for you to do around 8-10 more reps. After several compound sets, switch to isolation movements, selecting one exercise for each of the three heads (more on that below). Triceps exercises target multiple muscles in the arm area to add muscle and tone the shape and strength of the specific area. You can keep your hands and shoulder width apart to lay emphasis on the medial and long heads too. 2. From that position, start lowering the dumbbell until your triceps are fully stretched at the bottom. Your foot should be behind . If you are overweight, then dont do this exercise because its very difficult to move your weight with the help of your arm. Bend the elbows and pull your body upward until your chin clears the chin-up bar. Your triceps will be stretched and this will be your starting position. Standing Bent-Over Two-Arm Dumbbell Tricep Exercise. One of the most obvious benefits of a dumbbell when compared to a barbell or even some calisthenics exercises is the fact that they accommodate your body type. 1 Lay on the bench by holding a dumbbell in one hand. Remember that you engage more core when you stand. Start by bringing the bar down without dropping your elbows and fully stretch your triceps at the bottom. Perform all of the reps on one side before switching to the other side. This is another variation you can do. Bend your elbows at a 90-degree angle, bringing the weights next to the chest. Start moving your hands forward while keeping your straight. Push yourself back up to the top. The more you stretch the bands, more will be the resistance. Increase the range of motion once you have built enough strength. This can also be done as a barbell based exercise. He found that the barbell bench press produced more triceps activation than shoulder press. Dumbbell shoulder press Dumbbell tricep exercises - additional coaching points Dumbbell tricep exercises - the bottom line Tricep anatomy - the basics The difference between the medial and lateral head of the triceps is that one is positioned on the outside of the arm (lateral head) and the other towards the inside of the arm (medial head). Start moving your hands forward while keeping your straight and fully extending the elbows at the end. While you may think of the triceps as one muscle group, its actually made up of three different and intersecting heads: Long Head: Beginning at the scapula, the long head of the triceps inserts into the elbow. Start by holding the dumbbell in one hand. Grab a dumbbell and stand with your feet hip-width apart. Studies show that each head of the tricep muscle plays a unique role in how your arm moves and how your muscles perform. You can also do the same exercise withdumbbells. Not only that, your increased stability has a direct impact on your ability to train effectively overall. It will make your muscles do the most work in each rep. Also, it will help you in improving mobility and range of motion. Underhand-Grip Bench Press: Use a lighter weight that allows you to have a narrower grip. Dont go too heavy as it can lead to injuries if you mess your form. Take a resistance band and attach it to the top of the pillar or bar. How to Perform Bent-Over Dumbbell Kickbacks OR Skull crusher is one of the best exercises for building strong and bigger triceps. According to EMG study byBoehrens and Buskies this is the best long head activating exercise. Perform the reps with a constant cadence. 5. 3. Flex them hard and stop just short of shifting the pressure to the elbows. Also, dont use heavy dumbbells here as this is an isolation exercise where you should focus on proper form and technique rather than swinging with heavy dumbbells. There will be multiple muscles that will engage during the movement. When you complete the last rep, hold yourself at the top for a count of 10, which will set your triceps on fire but also help with density and endurance. 2. Hold a bar or an EZ bar and lay down flat on a bench while holding the bar with an underhand grip. Considered one of the glamour muscles of the body, a well-built set of arms is going to draw plenty of attention your way even with your shirt on. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell with . 3 sets, 10-12 reps (right side, rest 1 min. Reverse Grip Cable Pushdown This exercise emphasizes the medial head of the tricep because it keeps your elbows at your sides and uses an underhand grip. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=WLTU1j7Ur8M&t=1s, Dumbbell Bench Press Form, Muscles Worked, and Benefits (https://www.youtube.com/watch?v=WLTU1j7Ur8M&t=1s), different intensity and repetition ranges, https://www.youtube.com/watch?v=_1U9H_2luY8, What Most Lifters Get WRONG About Progressive Overload (https://www.youtube.com/watch?v=_1U9H_2luY8), https://www.youtube.com/watch?v=popGXI-qs98, How To Build Huge Triceps with Optimal Training Technique (https://www.youtube.com/watch?v=popGXI-qs98), Structuring your training around dumbbells, you can take your triceps training to the next level, 2023 Arnold Classic Wheelchair Division Results Harold Kelley Dominant, 2023 Arnold Strongman Classic Results and Live Update, Victoria Long Pulls 651 Pounds for New Elephant Bar Deadlift World Record, Kassandra Gillis Victorious at the 2023 Wellness International, Ariel Khadr Wins the 2023 Fitness International, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. The medial head of the triceps originates and inserts from the back side of the humerus (upper arm bone) to the olecranon process (point of the elbow). When it come to isolation exercise for triceps long head Incline Dumbbell Triceps Kickback is most effective one. Most bodybuilders do this exercise almost in every tricep workout. Tricep workouts for women arent that much different from the guidelines listed above; however, if youre a woman who wants to focus on total body toning and fat loss, we highly recommend pairing the tricep exercises above with a high-intensity interval training workout for two days per week. Also. Stop slightly close to your forehead and use your tricep to move back to the starting position. Here you can lift more weights and is good for building strength. How to do triceps brachii muscle exercises#tricepsworkout #tricepsbrachii #triceps Fully extend your elbows at the end to create the maximum load on the triceps. This is a popular exercise with bodybuilders and powerlifters, who do this exercise to increase their strength and performance. Bench press or your preferred press variation and 1 or 2 tricep isolation exercises is really all you need for strong triceps. 5. Slowly return to the starting position without rolling your shoulders forward. Both exercises aim to train the triceps in an overhead position, but dumbbells should allow for a much better range of motion for each arm, leading to a more comfortable, and possibly effective, experience set-to-set. Both compound and isolation exercises together will help you in building solid and fuller-looking triceps. YOUR COUPON WILL BE AUTOMATICALLY APPLIED DURING CHECKOUT, CLICK HERE TO APPLY YOUR DISCOUNT AUTOMATICALLY, USE CODE SAVE40 FOR 40% OFF SINGLES These are the 10 best tricep exercises to strengthen the medial head and aid in the overall strength and size of your triceps. In this way, youre activating fast-twitch fibers on the way up and then slow-twitch fibers on the way down. Shoulder depressed, maintain an upright position as you lower yourself as far as you can safely. Straight Bar Triceps Pushdown (Underhand Grip): Fully lock out the arms to target the medial head of the triceps. Keep that in mind when planning your workouts for the week. Also if you are a beginner, then do it with a limited range of motion. 1. You can also use a straight bar for this exercise. Make sure that your form is right during the movement. Also, your arms will be in a unique position which makes it a more difficult but effective exercise. To get a good workout in as a beginner, all you need is a few good pressing exercises and something overhead. The consent submitted will only be used for data processing originating from this website. He has worked as a personal trainer in gyms and is the owner and editor of fitnessproworkout.com. This is one of the most effective TRX exercises for your triceps. Continue with Recommended Cookies, by Roshan S Pillai | Apr 2, 2022 | Isolation Exercises, Triceps, Photo Credits Muscular man photo created by karlyukav www.freepik.com. Your chest should be up as you move. Testing yourself with a stability workout can then be fine-tuned to help improve your findings. Use the triceps to move the dumbbell back up to the start position. For all of these exercises, youre going to want to select a weight that brings your muscles close to failure by the end of the set in order to see the best growth. It is the largest of the three and the most popular triceps exercises tend to target this section. Choose your program Seated Triceps Extension Some of our partners may process your data as a part of their legitimate business interest without asking for consent. This will support your goal of getting toned arms while minimizing fat in other areas simultaneously. Over head dumbbell triceps Workout /#viral /#trending /#video /#motivation /#shortsvideo /#shorts Also, keep your knees extended and core engaged. This is the dumbbell version of the classic skullcrusher. That will keep the focus on the triceps, similar to the way a close-grip bench press does. Using as much external stability, bilateral movement, and moderate weights to get a lot done in a little bit of time. So this is another great exercise similar to the cable overhead extension. Targeted Muscles-triceps brachii ( lateral head). Make sure you are seated in the position or for the standing variation keep your feet shoulder width apart. Presenting the best dumbbell workouts and exercises for the full body. Attach a handle at a pulley that is at about your chest height. Press the bar towards the floor and extend your arms completely. Here in this article, I have shared some of the best isolation exercises for your triceps that you can use to target specific parts of the triceps. John Porcari and Brittany Boehler conducted a research study to determine efficacy of the six common gym triceps exercises and two body weight triceps exercise. Best Triceps Exercise for Medial Head 1. You can take the help of a workout partner who can hand over the bar to you. Hook your feet under the pegs of a bench. Your feet should be on the floor. Being your wrist behind the body while keeping your arms straight. Theyre great for beginners, and stay relevant throughout your training career. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. Ensure your upper arms are placed rigid and bend your elbows slightly and bring the bar towards your forehead. 2. 3. Grab each end of the cables and stand in between the cable machine. The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. Start the exercise by moving your left leg down without moving your elbow. You can try this exercise and add it to your workout routine once in a while to shock the muscles. Working out your triceps with dumbbells is no exception. So if you have muscular imbalances or if one side is weaker than the other, do unilateral exercise and train your weak side with proper mind and muscle connection. The triceps are concerned in pushing and pulling actions and stabilizing the shoulder, so it's not arduous to hit them with workout routines like bench presses and overhead presses. 2.2 Lying Triceps Kickback. It's a good idea to group it with another pushing muscle like chest or shoulders in your training schedule. Did you know that your triceps muscle makes up 75% of the mass of your arm? 1. 4. For all of these exercises, you're going to want to select a weight that brings your muscles close to failure by the end of the set in order to see the best growth. 1. Most tricep exercises will be performed in conjunction with other primary body parts such as chest or shoulders. The best place to build bigger or leaner triceps is your local gym, here are tricep exercises that can help you get big or shredded arms: Close-Grip Bench Press: Use a narrow grip to focus the contraction in the triceps, not the chest muscles. Dumbbell Tricep Kickback. Many of these aspects can be masked by bilateral exercises until they become big problems. Dumbbell Skull Crusher How to Do it: Lie on a flat bench with a pair of dumbbells locked out overhead with your palms facing each other. The best way to build strength is to increase the loads youre working with, drop the repetitions lower, and utilize longer rest periods. Dumbbells are difficult to work with, and can expose gaps in your physical prowess. Best Triceps Exercises Based on Overall EMG (Electromyography), Daily Undulating Periodization (DUP) Program, Electromyographic analysis of the triceps brachii muscleduring a variety of triceps exercises. Targeted Muscles-triceps brachii (long head). If you are a beginner, then dont go too down or in other words, reduce the range of motion. In order to maximize growth, take advantage of both pressing and extension exercises. 3. Feel the Burn: Definition-focused tricep workouts will often take advantage of lifting methodology that pairs two exercises together or forces you to keep pushing. Lateral Head: The second largest head of the triceps muscle is the lateral head. This will be your starting position. A Detailed Look, (Data from Boeckh-Behrens & Buskies 2000). You can start with a two-hand tricep press and then advance to one-hand press. In 2011 Saeterbakken and his colleagues compared the EMG data of barbell press, smith machine press and dumbbell bench press. Attach a TRX Suspension at the top and hold each end of the TRX. By using an underhand grip for normal triceps push down you can ensure the medial head is trained. Extend your arms by squeezing your triceps up to the top of the movement. Swing your arms back and straighten them out just after they pass your body. These products are not intended to diagnose, treat, cure or prevent any disease. Weight Used: Unlike a mass-centered triceps workout, a definition-focused workout will use less weight, but with more repetitions. This is another great exercise to be utilized as a finisher at the end of your workout and does a great job of targeting the lateral head. For example, you could replace skull crushers with a rolling dumbbell triceps extension if youre experiencing elbow discomfort. While pressing the weight make sure the effort is on the triceps area. We also offer free worldwide delivery to over 100 countries, 20% DISCOUNT CLAIMED. Stand with your feet together and a dumbbell in each hand. If your goal is to get bigger or more defined triceps, keep reading; were going to talk about how the muscle works, how to target all three tricep heads, and tricep workouts to help you achieve your goal. On the first day they determined their 1 RM and on the second day electromyographic (EMG) analysis is done with 70% of one rep max. You can also do some more tricep exercises with TRX suspension which I have shared in this article. 1. This will also help strengthen the joints and the when done properly with hands situated closer, this exercise will help train the lateral head of your triceps. Going with lighter weight lets you work one arm at a time. By spreading the rope at the bottom of the movement the triceps muscle`s lateral head can be activated and trained well. Let's take a look at the best exercises for each deltoid head. This exercise effectively hits this region as it places your long head in a state of maximal contraction, relative to the other two tricep heads. With a barbell, your arms and shoulders are going to be locked into a fixed range of motion regardless of how long your limbs are. A prime example of this is the difference switching from barbells to dumbbells can have on the skull crusher. The dumbbell overhead triceps extension is one of the best long head tricep dumbbell exercises you can do because it places the arms overhead which fully . But in general, training your arms individually which focus on the tricep movement through exercises such as bench press has shown great results. This will completely burn yourtriceps brachiimuscles. Cable Overhead Extension with Rope Anterior Deltoid Training . Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up. If you want to add another advanced trick, try twisting the dumbbells slightly at the bottom and turning them back when you press up. Now raise your left arm and place the other hand on the left elbow to keep your arms stable. Sitting upright, grab a dumbbell with both hands and lift with arms straight above the head. Bring your arms close to your body and keep them there. Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Some people might find tricep kickbacks difficult and they feel uncomfortable in getting into the right position. The trick to building up well and right is to dedicate your workouts towards particular areas of improvement to see good results. Rest right arm flat on floor. This story is a continuation of the training of the muscles of the chest and triceps. YC, S., S, L., JM, C., & IH, J. This will strengthen your elbows if done correctly. Lie with your back on a bench set to a 45-degree incline, abs and glutes tight. Dumbbells are a tool that age like fine wine. 7 Benefits Of Planet Fitness Total Body Enhancement: What Does It Do? Similarly, with dumbbells any muscle, strength, mobility, or stability differences are put on full display for you to address later. The dumbbell kickback is one of the most commonly recommended tricep exercises for women. Focus the activation in your triceps only. The unique hand position makes the neutral-grip dumbbell bench press one of the few dumbbell exercises to safely and efficiently train the triceps with heavy weight. Your elbow should be back slightly rather than pointing straight up as this will engage your triceps more. Hey there! Barbells are where heavy lifting thrives and often gets more than its fair share of time within a program. Pressing variations will always be a staple for building strength because it keeps the joints in a strong position to avoid injury. Do this on a decline bench. LYING DUMBBELL TRICEP EXTENSION Exercise Notes: With dumbbells in each hand, start by keeping your upper arms slightly angled backwards instead of straight above your head with elbow bent slightly. Hinge at the hips and lean forward, keeping your spine straight. Start by bending your elbows and hovering the barbell slightly above the rib cage. Barnett compared the triceps muscle activation between barbell bench press and shoulder press. Keep that upper arm locked into your side so you don't swing. Best body weight exercises for lateral and medial heads: Bench dips and bar dips, Best body weight exercises for long head: Bar dips and push-ups. Ensure the head stays aligned over the chest, the core remains engaged, and the shoulders are relaxed. As this is a unilateral exercise, therefore you can focus on each side of your triceps separately. What you may not realize is that the tricep muscles make up two-thirds of the size of your arm, so it goes without saying this is where your focus should be. Your shoulder blades should be off the bench. Keep your back as straight as possible and your head up. Triceps Dumbbell Kickbacks: Keep your upper body straight throughout the movement. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. 1. Straighten your arms and push your body back up. Also, keep your back straight and your abs tight during the exercise. This exercise can offer up to a 62% muscle activation and is considered yet another efficient way of training your lateral head. The advantage of doing it with dumbbells rather than a barbell is that you can lower the weights farther behind your head to get a deeper stretch. Everyone has a different level of flexibility so dont go too far down if you are not comfortable with it. Start the exercise by lowering your body such that your forearms move back. But many people limit their dumbbell triceps exercises to the dumbbell kickback. Press the space key then arrow keys to make a selection. Lie down on the bench with a pair of dumbbells. As mentioned above, most people will either want to get bigger triceps or theyll want more definition. Seek medical advice before starting any supplement regimen. Cable overhead extension is another popular isolation exercise in the gym. With your palms facing your torso and a dumbbell in each hand, bend your waist by bending the knees a little bit and bringing your torso forward. The 10 best lateral head tricep exercises are: Close Grip Bench Press Tricep Pressdowns Diamond Push ups EZ Bar Skull Crushers Dumbbell French Press Close Grip Dips Smith Machine Close Grip Bench Press Tricep Cable Kickbacks Overhead Press Barbell JM Press Most people do this with a bar instead of ropes. These exercises are suitable for all fitness enthusiasts, whether male or female, beginner or intermediate. It involves the chest area and gives a great workout session. 2. You can also use failure sets, which is when you perform as many repetitions as possible with one weight, then lower the weight by five pounds and perform as many repetitions as you can. 2. Use a seat, preferably with a back for support and a single dumbbell. (2018). Seated Dip Machine: Go slow with this one and be sure to fully extend to activate the triceps. Bring them back to the starting position and repeat. Some tricep exercises will allow you to use up to 85%, but an appropriate middle ground would be 75% of your 1RM. The 11 [] 2.8 Close grip bench press. Hold a dumbbell in each hand. If you go heavy, you may end up swinging the weights without engaging the triceps. You can find that most of the workout programs will have isolation exercises in them. Going heavier enables you to use both arms at the same time, similar to what you would do with a barbell. 2. Vadim will describe in detail his triceps exercises and show some subtleties in their implementation.<br>The video shows the amplitudes of movement suitable . Since the tricep muscles are considered secondary when compared to primary movers or those larger muscle groups such as your quadriceps and back, they are targeted primarily through isolation movements. This dumbbell exercise can be performed either in a sitting or standing position. Your shoulder should not move up or come forward. Your tricep muscles need the right amount of resistance coming from three different angles. Targeted Muscles-triceps brachii ( long head). Here, you can focus on each side separately which will help you to build symmetrical arms. Welcome to our video on behind the head tricep extensions! Hook your feet under the pegs of a bench for balance. Steps : 1.) It will hurt, but you will grow. Here's how to do a dumbbell crush press: Grab a pair of dumbbells and lie on a flat bench or lie. This is also a great exercise for those who want to work on the upper part of their tricep, especially the lateral head. Use weights according to your strength to fully control every single rep. Dont compromise your form just for the sake of lifting heavy! Your one leg should be on the bench for support. Second, if your primary goal is to have bigger muscles or more defined arms, focusing on exercising your triceps is the way to go. Calisthenics can be great for beginners and are often big points of personal pride. Based on its orientation, exercises that take the elbow from a fully flexed position to a fully extended position will train it really well. Try both and choose the best which suits you the most. Stand with a dumbbell in each hand, your arms down at your sides, and your palms facing each other. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Diamond Push-Up: More difficult than a push, a diamond push-up focuses on your triceps and core. 1 Lay on the bench by holding a dumbbell in one hand. Hold a weight in both hands, extending it up overhead. This is a great unilateral exercise to target the lateral head. Start by extending your arms and taking your hands down towards the floor one at a time. Top 23 Dumbbell Tricep Exercises That Work Great Here are the 23 triceps exercises you should add to your exercise arsenal: Overhead One-Handed Dumbbell Extension Overhead Two-Arm Dumbbell Extension Dumbbell Kickback / Single-Arm Tricep Kickback Bent-Over Triceps Kickback Close-Grip Dumbbell Press Close-Grip Dumbbell Push-Up Dumbbell Skull Crusher Lets break down the training fundamentals for both goals: The biggest difference between training for size compared to training for definition is the amount of weight you use and the tempo of the exercise. Just so you know, Dr Workout is reader-supported. Tempo: Since youre using more weight, youll be performing fewer repetitions; however, one thing to focus on is tempo or the speed at which you move the weight. Targeted Muscles-triceps brach ( lateral and media head). Watch Exercise Demo One of the big reasons for this is that when you only do compound exercises like dips, you cant focus and target one part of the muscle at a time. Once you are in position, take a deep breath, push the dumbbell heads together so they are touching. Here are the best exercises that provide individual attention to the three heads of your triceps to improve. By maintaining a neutral grip, take your arms down and stretch your triceps at the bottom. By performing the press with an underhand grip, you will activate the medial head more. 3.) From that rowing position, kick your hands up without lifting the elbow. This will be your starting position. B. OR STACK30 FOR 30% OFF STACKS Pause at the bottom for a count of one before pushing up. How to Do the Dumbbell Tricep Press: 1. The important point here is to keep your hands straight while performing the exercise to ensure the. Move your lower arms back till they are parallel with the body, fully flex at your elbows and hold this position for 1-2 seconds. Dumbbell Floor Press: If you dont have a dumbbell, you can also use a kettlebell, resistance band, water bottle, soup can, or another household item that has weight to it. Maintain a well-rounded workout . Save my name, email, and website in this browser for the next time I comment. Stop until the bar is almost touching the floor. Your feet should be on the floor. BarBend is an independent website. Hold the EZ bar with a narrow grip and extend it to arms length. Also, if you like to share your knowledge on this topic, then do share it with all of us in the comment section below. Hold the barbell and press it up and extend the elbows at the top. These exercises can be done using a variety of different dumbbell movements, such as overhead extensions, kickbacks, and close-grip presses. Push-Ups: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Close-Grip Bench Press: Mass: 3 x 8 12 Definition: 2 x 12 20, Rope Triceps Pushdown: Mass: 3 x 8 12 Definition: 2 x 12 20, Seated Dip Machine: Mass: 3 x 8 12 Definition: 2 x 12 20, Diamond Pushups: Mass: 1 x failure (do as many as you can) Definition: 1 x failure (do as many as you can), Bench Dip: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Dumbbell Floor Press: Mass: 3 x 8 12 Definition: 2 x 12 20, Skull Crusher: Mass: 3 x 8 12 Definition: 2 x 12 20, Triceps Dumbbell Kickbacks: Mass: 3 x 8 12 Definition: 2 x 12 20, Overhead Triceps Extension: Mass: 1 x failure (do as many as you can) Definition: 1 x failure (do as many as you can), Underhand Grip Bench Press: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Straight Bar Triceps Pushdown (Underhand Grip): Mass: 3 x 8 12 Definition: 2 x 12 20, One Arm Kettlebell Floor Press: Mass: 3 x 8 12 Definition: 2 x 12 20.