KEY COACHING POINTS:
In a kneeling position, place the bands under your knees.
Grab the band with both hands. Your elbows should be bent.
Contract your triceps and hold this position for a second.
Banded single arm tricep press (standing)
KEY COACHING POINTS:
Stretch the band up by extending at the elbows
Fully contract your triceps at the top
Lower the band by bending the elbows and controlling it back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
MAIN MUSCLE - TRICEPS BRACHII
Seated Single Arm Tricep Extension
KEY COACHING POINTS:
Press the weight up by extending at the elbows
Fully contract your triceps at the top
Lower the weight by bending the elbows and controlling the weight back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
MAIN MUSCLE - TRICEPS BRACHII
Standing Single Arm Tricep Extension
KEY COACHING POINTS:
Press the weight up by extending at the elbows
Fully contract your triceps at the top
Lower the weight by bending the elbows and controlling the weight back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
MAIN MUSCLE - TRICEPS BRACHII
Banded Skull Crushers
KEY COACHING POINTS:
Stretch the band by extending at the elbows
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Single arm skull crusher
KEY COACHING POINTS:
Drive the weight out by extending at the elbow
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Dumbbell skull crusher
KEY COACHING POINTS:
Drive the weight out by extending at the elbows
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Seated tricep press
KEY COACHING POINTS:
Drive the weight up by extending at the elbows
Fully contract your triceps at the top
Lower the weight by bending the elbows and controlling the weight back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
MAIN MUSCLE - TRICEPS BRACHII
Cable tricep extension (rope attachment)
KEY COACHING POINTS:
Drive the weight up by extending at the elbows
Fully contract your triceps at the top
Lower the weight by bending the elbows and controlling the weight back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Barbell skull crushers
KEY COACHING POINTS:
Drive the weight out by extending at the elbows
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Dips
KEY COACHING POINTS:
Keep your core braced
Lower yourself till your upper arm (humerus) is parallel to the ground and you feel a stretch in your chest
Press up until you have achieved full contraction of the triceps
MAIN MUSCLE - TRICEPS BRACHII
Cable tricep extension
KEY COACHING POINTS:
Drive the weight up by extending at the elbow
Fully contract your triceps at the top
Lower the weight by bending the elbows and controlling the weight back down
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Cable Skull Crushers
KEY COACHING POINTS:
Drive the weight out by extending at the elbow
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Cable triceps pushdowns (rope attachment)
KEY COACHING POINTS:
Keep your shoulders pinned back
Drive the weight down by extending at the elbows
Fully contract your triceps at the bottom
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Cable triceps pushdowns
KEY COACHING POINTS:
Keep your shoulders pinned back
Drive the weight down by extending at the elbows
Fully contract your triceps at the bottom
Maintain constant tension in the triceps through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Dumbbell skull crushers
KEY COACHING POINTS:
Drive the weight out by extending at the elbow
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
MAIN MUSCLE - TRICEPS BRACHII
Single arm dumbbell skull crusher
KEY COACHING POINTS:
Drive the weight out by extending at the elbow
Lower the weight by bending the elbows and controlling the weight towards your skull
Achieve as much range as possible whilst avoiding impact on your skull
Maintain constant tension in the tricep through the full range of motion (DON'T relax at the top)
Avoid driving your elbows out
