Romansport Weightlifting & Bodybuilding

Weightlifting and Bodybuilding

Triceps Exercises

Welcome to the triceps section of the Roman Weightlifting and Bodybuilding Page. This page is an index to almost every conceivable exercise for building strength, size and tone in your triceps.

Brain curls (Nose breakers, Skull crushers, Lying Triceps extensions)

Major Muscle(s) Worked

Triceps (Triceps extensor cubiti)

Minor Muscle(s) Worked

Shoulders (Deltoids)
Chest (Pectoralis major)

Exercise Performance

Lie flat on a bench. Your feet should be flat on the floor. The rack with the barbell should be directly over your forehead. Grip the bar with your thumbs just a little wider apart than your shoulders. Remove the bar from the rack and hold it directly over your eyes. This is your starting and finishing position. Lower the weight until it contacts your forehead just above your brow ridge. Press the barbell away from your head and forwards until your arms are straight, elbows locked and the barbell is again directly over your eyes. DO not move your upper arms. Your elbows should remain in the same position throughout the exercise. Do not arch your back so that your butt leaves the bench. Do not remove your feet from the floor.

Variations

Reverse grip	More inner head of the triceps
Narrow grip	More outer head of the triceps
Mid-point behind your head	More lats, upper chest and shoulders
Dumbbells

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