This are the top 3 exercises when concentrating on building triceps. One And Done Workout Review Before heading to them warm up your elbows good, there will be pressure to that part.
1. Triceps pressdown. You need cable machine for this one. Put straight bar handle and stand in front of the machine so there is roughly a meter between it and you. Push the bar down trying not to move your elbows. When your arms get to almost straight position (never extend your elbows to the full for safety reasons) this is one rep – return slowly to starting position again without moving your elbows. Try also keep your body straight. You should feel the tension in your triceps when you extend your arms.
Ideal number of reps is from 8 to 14.
2. Close grip bench press. Lye on the bench. Take the bar with narrow grip (a little more narrow than your shoulders). Now let the bar go down to your chest – do it slowly. Then push up the same as bench press. This is one rep.