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RULES WITH EXAMPLES (common to all similar exercises types)

TRICEP PRESSING / PUSHING MOVEMENTS

- position hands slightly outside of shoulder width and elbows wide outside of hands
- keep the elbows turned inwards (facing the front) and as high as possible throughout ("shove" them up and towards each other, don't let them flair)
- aim for a full extension at the top
- touch forearms to biceps at the bottom (really try to contract the biceps hard)
- focus on squeezing the triceps through the range and relax the chest to minimize its involvement
- try to push trunk backward into the bench/support as opposed to pushing the weight away from the body (for close grip push-ups, try to force the ground away, don't try to lift the body up)

Close Grip Barbell Bench Press:

- come all the way down until the bar momentarily touches the chest
- think about extending the shoulders forward at the top


CLOSE GRIP PUSHUP:

- shove hands inwards or outwards throughout (intention)


CABLE PUSHDOWN MOVEMENTS

TRICEP CABLE PUSHDOWNS /PRESSDOWNS:

(for reverse-grip, avoid using a straight bar (potential for compromised / uncomfortable wrists); use a cambered bar or similar)
- keep head neutral (no looking up or down), shoulders back / scapula contracted (no Internal/external rotation of shoulders)
- maintain elbows in a fixed position, inline with shoulders and wrists, turned inwards (facing the front) while consciously shoving them towards each other throughout (don't allow them to flair out to the sides)
- to get a maximum shortening of the triceps, elbow must be behind body - for maximum power and strength - slightly in front)
- mentally think about creating an arc as opposed to just going straight up and down
- aim for full elbow flexion and extension; touch forearms to biceps at the top (try to really squeeze the biceps to fully lengthen the triceps) and shove right down aiming to the floor at the bottom
- When arms cross at the bottom, alternate which arm goes over the top of the other to avoid imbalances
* If you are under complete control of the weight and you possess healthy joints, locking-out at the bottom is fine, otherwise, do not. Perhaps switch it up now and then taking into consideration how heavy the weight you are using at that time is
- as an intensifier, move arms up higher & higher closer to the mid-range as fatigue sets in


DOUBLE-ROPE TRICEP PUSHDOWNS / PRESSDOWNS WITH ELBOWS BEHIND:
(palms facing each other)

- attach two ropes to the one pulley and try to extend the arms behind the torso at the
bottom while contracting the triceps hard (keep the elbows fixed as always)


DIPS

Keep body upright with elbows turned in ("shove" them towards each other throughout, don't allow them to flair out to the sides)
- (ideally) use a hand spacing that allows the shoulders, elbows and wrists to form a straight line at the top (bars / machines may not always allow for this however)
- keep shoulders pulled back / scapula retracted (no internal / external rotation of shoulders throughout)
- come down to form a 90º angle between triceps and elbows at the bottom (no deeper)
- avoid locking shoulders at the top, instead squeeze hands inwards while locking-out the triceps briefly

PARALLEL BAR / MACHINE DIPS:
FOR SEATED MACHINE DIPS YOU CAN ALSO TRY SITTING "PRONE", FACING THE APPARATUS

- pay extra attention to ensuring that the torso remains completely vertical (no forward lean) with knees in front and bent


BENCH TRICEP DIPS:
(between 2 benches ideally)

- keep butt close to bench
- if unable to achieve target reps, extend the set by bringing the feet to the ground and gradually bringing them closer and closer through to completion


EXTENSION MOVEMENTS

Maintain elbows in a fixed position (ideally "in" a little); don't allow to flair to the sides
- try to touch forearms to the biceps when fully lengthening the triceps
* If you are under complete control of the weight and you possess healthy joints, locking out at the bottom is fine, otherwise, do not. Perhaps “switch it up” now and then taking into consideration how heavy the weight is

LYING BARBELL TRICEPS EXTENSION / SKULL CRUSHERS:
(including incline / decline)

(choose an overhand grip/palms facing forward at the top)
- take a hand position that keeps wrists, forearms, and shoulders inline
- (start position) extend/bring arms out in front to just short of perpendicular to the ground (to keep constant tension on the triceps)
- keeping elbows high (shoving them towards each other throughout), bend them to bring the bar right the way down to the hairline at the bottom (if performing on an incline, bring bar down behind the head)
- think about creating an arc on the way up and down squeezing hard at both extremes
- to extend the set if necessary, from the bottom position bring the bar to the chest and then press it up (using the triceps); from here, move the arms back slightly until reaching the start position

STANDING BARBELL / OVERHEAD CABLE ROPE EXTENSIONS FACING AWAY FROM APPARATUS:
(for cable version, the angle of the cable is variable, though perhaps attempt below shoulder height)

- shoulder-width grip
- elbows "in" a little and squeeze them towards each other throughout when using cables, pronate wrists at the top

Cable Cross Triceps Extension:

(choose a more narrow apparatus if possible, if not, just walk a good bit forward)
- remove handles, hold opposite cable with opposite hand
- stand central facing the apparatus (cables high)
- begin with hands together, shoulders back, elbows back / retracted
- finish the movement behind the body ideally

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