Dumbbell Neutral Grip Seated Shoulder Press

The dumbbell neutral grip seated shoulder press is a powerful and joint-friendly variation of the standard shoulder press.

It’s especially effective for targeting the anterior (front) and lateral (side) deltoid muscles, with support from the triceps and upper chest.

Performing the Dumbbell Tate Press

The dumbbell Tate press is a great triceps isolation exercise that emphasizes the medial and lateral heads.

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Hold a dumbbell in each hand with a neutral grip (palms facing in).

Extend your arms straight up, keeping the dumbbells close together, touching at the top over your chest.

Bend your elbows outward (not down toward your body), bringing the dumbbells inward toward your chest.

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Performing Dumbbell Pullovers

A great compound movement that target your lats, chest, and even triceps to a degree.

Smith Machine Incline Tricep Extension

Incline tricep extensions on a Smith machine are an excellent way to isolate the long head of the triceps with a controlled range of motion.

Straight Bar Cable Pulldown

The standing straight bar cable pulldown is a great exercise for targeting the lats, triceps, and upper back, while also engaging the core and stabilizers more than the seated version.

Choose the Right Weight

Grip the Bar Properly

Stand with a Stable Stance

Initiate with Your Lats

Controlled Return

Benefits of Dumbbell Skullcrushers

Dumbbell Skull Crushers are a great isolation exercise primarily targeting the triceps. Here are some key benefits of incorporating them into your workout

Triceps Development

Improved Arm Strength

Better Muscle Balance

Greater Range of Motion

Single Arm Dumbbell Tricep Kickbacks

Being aware of proper form can improve effectiveness in engaging the triceps.

Stance & Support

Hinge Forward

Upper Arm Position

Elbow Movement

Training Arms for Strength Size

Understanding the distinction between strength and size in training is important because it allows you to align your workouts with your specific fitness goals, optimize results, and prevent frustration.

EZ Bar Skullcrushers

EZ bar skullcrushers are a fantastic triceps-building exercise.

Use a flat or incline bench, depending on your preference and comfort.

Grip the EZ bar with a narrow grip (just inside shoulder-width) to emphasize the triceps.

Lower the bar slowly and with control. Avoid letting it drop too quickly to protect your elbows.

Pause briefly at the bottom for better muscle engagement, then press back up.

Progressive Overload for Tricep Growth

By gradually and systematically increasing the intensity of your workouts, you’ll promote stronger, larger triceps over time.

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Increase Resistance Gradually

Increase Repetition Volume

Add More Sets

Slow Down the Tempo

Incorporate Advanced Techniques

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Smith Machine Tricep Extension

The Smith Machine Incline Tricep Extension is a specialized exercise targeting the triceps while offering unique advantages due to its setup and mechanics.

Cable Tricep Pushdowns

The cable rope tricep pushdown is a variation of the tricep pushdown that emphasizes range of motion and tricep activation.

Ready to elevate your Reformer routine? Today, we’re focusing on the triceps! This powerful exercise will tone your arms while enhancing overall strength and stability. Join me as I guide you through the steps to effectively engage your triceps on the Reformer. Let’s sculpt those arms and take our Pilates practice to the next level! #ReformerPilates #Triceps #StrengthTraining #FitnessJourney #stottpilates #merrithew #studiobiopilatesparis

Hello Pilates lovers! For my second post, I'm excited to share a fantastic exercise using the short box on the Reformer to target the triceps! This move not only strengthens your arms but also engages your core and improves posture. Join me as I demonstrate technique and tips for maximizing your workout. Let’s get stronger together! #Pilates #Reformer #Triceps #StrengthTraining #StottPilates #merrithew #studiobiopilatesparis

The dumbbell twist press is an effective variation of the traditional bench press that targets your chest, shoulders, and triceps, while also engaging stabilizing muscles due to the rotational motion.

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Smith Machine Incline Tricep Extension

Incline tricep extensions are a variation of the standard tricep extension exercise, performed on an incline bench.

Dumbbell Pullovers

Hold the dumbbell with both hands, gripping it securely underneath the weight plates.

Extend your arms straight above your chest, with a slight bend in your elbows to avoid joint strain.

Slowly lower the dumbbell behind your head in an arc, maintaining the slight elbow bend.

Go as low as your shoulder and lat flexibility allow without discomfort or arching your back excessively.

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