Your primary exercises (compound movements) are your big lifts like your squat, deadlift, bench press, pull ups…
Accessory moves are additional movements, often smaller and more focused, that help you do your big lifts better, with improved form, efficiency and results!
Tricep focused exercises are accessory moves usually programmed at the end of a lift or after a big lift.
Consider accessory moves as the extras!
Here’s 4 Tricep extras you should be doing!
1. Diamond Push-Ups: As you can see these are TOUGH! I have to modify them and do them on my knees. To make it easier, do them on your knees at an incline. Shoot for sets of 10-12 reps.
2. Dip Baby Dip! How to do them: Grip your dip bar with both hands, straighten your arms and cross your legs to keep them off the floor. While keeping your chest up and shoulders back, lower down so that your elbows are parallel to the floor or slightly further. Raise yourself back to the starting position—that’s one rep. Shoot for sets of 10-12 reps.
Tip: to make this exercise harder, try doing plyo dips, dips using rings, or for the ultimate triceps exercise, try muscle ups.
Beginner modification:
Grip your dip bar with straight arms and place your feet on an elevated surface so that your legs are straight and parallel to the floor. Keep your chest up and shoulders back, then lower down so that your arms form a 90 degree angle (or just lower as far as you can). Raise yourself back to the starting position.
Note: If this is still too hard, try bending your knees instead of keeping your legs straight.
3. Single Arm Cable Kickback: Using a cable allows you to completely contract and extend your arm while having resistance the entire time and also lets you get a solid contraction at the top of the lift. Shoot for sets of 10-12 reps.
4. Single Arm Overhead Tricep Extensions: Hold a dumbbell in one hand directly behind your head, with your elbow bent and pointed towards the ceiling. Extend through your elbow until your arm is straight and the dumbbell is directly above you. Lower your arm back to starting position and repeat. Complete 10-12 reps per side.
Have FUN! #honolulupersonaltrainer