Triceps
The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).
​
Diamond Push-Ups
Bodyweight
Strength Standards (1RM)
-
Beginner - <1
-
Novice - 8
-
Intermediate - 24
-
Advanced - 44
-
Elite - 66
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a diamond shape.
-
Straighten the legs into a plank position, or keep the knees on the floor for an easier version.
-
Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can—then work to build enough strength to lower all the way down over time.
-
At the bottom of the movement, your elbows should stay in close to your sides.
-
Press back to start
The Dumbbell Curl is one of the most popular exercises.
​
You can also use a barbell or cables instead of dumbbells.
Dips
Bodyweight
Strength Standards
-
Beginner - <1
-
Novice - 8
-
Intermediate - 19
-
Advanced - 33
-
Elite - 48
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Approach the dip machine and lift up onto the hands and, keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees.
-
Keep the elbows pointing behind you, the shoulders down and the abs engaged.
-
Push back to start and repeat
​
You can also make the exercise easier by leaning back against a bench or chair.
Close-grip Bench Press
Barbell
Strength Standards (1RM)
-
Beginner - 47 kg
-
Novice - 68 kg
-
Intermediate - 93 kg
-
Advanced - 123 kg
-
Elite - 155 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Grasp a barbell with an overhand grip that’s just under shoulder-width apart, and hold it above your sternum with arms completely straight.
-
Lower the bar straight down, pause, and then press the bar back up to the starting position.
​
The bench press is a great tricep exercise to work your chest and core.
Tricep Extension
Dumbbell
Strength Standards (1RM)
-
Beginner - 6 kg
-
Novice - 13 kg
-
Intermediate - 24 kg
-
Advanced - 39 kg
-
Elite - 56 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Start by lying with your back against a bench that is set to a 45-degree incline.
-
Bend your elbows and curl the dumbbells as close to your shoulders as you can.
-
Next, lower the weight (slowly) back to your starting position, ensuring you completely straighten your arms.
​
You can also do this exercise with a barbell.
Lying Tricep Extension
A.K.A 'Skull Crushers'
Strength Standards (1RM)
-
Beginner - 16 kg
-
Novice - 29 kg
-
Intermediate - 46 kg
-
Advanced - 68 kg
-
Elite - 92 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Lie on a bench, step, or floor and hold a barbell or dumbbells with your hands about shoulder-distance apart.
-
Begin the exercise by extending the weight up over the head with your palms facing out and thumbs next to the fingers.
-
Bend the elbows and lower the weight until the elbows are at about 90-degree angles. This would be the part of the exercise where you wouldn't want to crush your skull by going too low.
-
Squeeze the triceps to straighten the arms without locking the joints.
-
Repeat
​
The exercise can be performed with wither a dumbbell or barbell.
Tricep Pushdowns
Cable
Strength Standards (1RM)
-
Beginner - 13 kg
-
Novice - 29 kg
-
Intermediate - 54 kg
-
Advanced - 85 kg
-
Elite - 121 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
At a cable machine with a rope attachment, hold on to the rope near the knotted ends and begin the exercise with the elbows bent at about 90 degrees, elbows next to the torso.
-
Extend the arms, taking the hands down towards the floor, spreading the rope slightly out on either side as you contract the triceps.
-
Bring the forearms back to start and repeat
​
You can use multiple hand grip attachments for this exercise but probably the most popular is the 'rope' attachment.
JM Press
Barbell
Strength Standards (1RM)
-
Beginner - 17 kg
-
Novice - 34 kg
-
Intermediate - 58 kg
-
Advanced - 89 kg
-
Elite - 123 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Using a narrow grip, set up the same way you would for a close-grip bench press, with elbows set at a 45-degree angle from the body
-
Grasp the barbell and unrack it, with your arms fully extended.
-
Tuck your elbows about 45-degrees fro your sides and point them toward your feet
-
Bend your elbows and lower the bar to meet somewhere between your upper chest and your chin, your forearms and biceps touching
-
Extend your elbows to press the bar straight up.
-
Repeat
Overhead Extention
Cable
Strength Standards (1RM)
-
Beginner - 9 kg
-
Novice - 23 kg
-
Intermediate - 45 kg
-
Advanced - 73 kg
-
Elite - 106 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
-
Attach a rope handle to the high pulley of a cable station.
-
Grab the handle and turn away from the machine with your hands at shoulder height.
-
Fully extend your arms forwards and in front of your head then return under control to the start position.
​
Cable overhead presses focus on the often underdeveloped long head. The constant tension provided by the cable might actually make this a better choice than dumbbells.
Tricep Machines
Fixed Machines
Many gyms have a number of different machines designed to work the triceps including: 'push-down stations' , 'Dip Machine' & 'Hammer Extension Machine'
