1. Close-Grip Bench Press (Mass builder)
- 3 sets of 8-12 reps
- Use a barbell or dumbbells, keeping your hands shoulder-width apart. Lower the barbell to your chest and press back up.
2. Tricep Dips (Bodyweight strength)
- 3 sets of 8-12 reps
- Use parallel bars or a bench. Keep your elbows close to your body as you lower and press yourself back up.
3. Overhead Tricep Extension (Long head focus)
- 3 sets of 10-12 reps
- Use a dumbbell, hold it with both hands, and extend your arms overhead, lowering and raising the weight with control.
4. Skull Crushers (Lying Tricep Extensions)
- 3 sets of 10-12 reps
- Lie on a bench with an EZ-bar or dumbbells. Lower the weight towards your forehead and extend your arms back up.
5. Cable Pushdowns (Lateral head focus)
- 3 sets of 12-15 reps
- Attach a straight bar or rope to a high pulley. Push down while keeping your elbows stationary, and slowly return to the starting position.
6. Kickbacks (Isolation movement)
Use dumbbells or cables. Bend at the hips, keep your upper arms stationary, and extend your arms backward.
3 sets of 12-15 reps
