4. Cable Pulldowns
An elementary exercise but knowing the proper way to perform it is important. It targets the lateral head of the triceps.
Grab the rope and keep your elbows tucked throughout the exercise. Pull the rope down until both the hands reach the waist. Pull the rope slightly outwards to further squeeze the lateral head. Finally, bring the rope back until both hands reach the chest. Perform 4 sets of 12-15 reps each.
5. Tricep Push-Ups
Ever heard of tricep push-ups? Well if not, it’s very much similar to normal push-ups with the only variation being that your hands are close to each other. This puts more stress on the triceps.
Place the hands under the shoulders and keep the spine straight and abs tight with bend elbows. Now lower the chest towards the floor and keep the elbows close to your ribcage. Point them back instead of sides. Now press back up to your starting position. Perform 3 sets of 12 reps each.
6. Dumbbell Triceps Extension
Last but not least is the dumbbell triceps extension that targets your lateral, medial and long head altogether.
To perform this exercise, lie on a flat bench and keep the knees bent with the feet flat on the floor. Grab a dumbbell in each hand with the palms facing towards each other and the arms extended vertically.
Finally, bend the elbows to lower the forearms and reach a 90-degree angle. Lift back the weight to starting position until the arms are fully extended. Perform 3 sets of 12 reps.