Tricep Tamer Poster
Tricep Tamer
Sculpt • Tone • Strengthen
Athlete Name
Start Date
Targeting the "Sag"
The triceps make up 2/3 of your upper arm. Strengthening the long head of the tricep is the key to tightening underarm skin and building lean definition.
01
Bodyweight
Bench Dips
Sit on a bench, hands by hips. Walk feet out, lower hips until elbows are at 90°, then drive back up to full extension.
3 Sets x 12 Reps
02
Dumbbell
Overhead Extensions
Hold one dumbbell with both hands overhead. Lower behind head, keeping elbows tucked close to ears. Extend arms fully.
3 Sets x 10 Reps
03
Advanced
Diamond Push-ups
Hands together on floor forming a diamond with fingers. Lower chest to hands and explode up. Keep core tight.
3 Sets x Max Reps
04
Dumbbell
Dumbbell Kickbacks
Hinge at hips. Pin elbow to side. Straighten arm back completely, squeezing the tricep at the peak of the movement.
3 Sets x 15 Reps
05
Bar / DBs
Skull Crushers
Lie on back. Lower weight towards forehead by bending only at the elbows. Extend back to ceiling without moving shoulders.
3 Sets x 12 Reps
My Target Goal
Define what you want to achieve in 30 days. Write it down to stay accountable!
Pro Strategies
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Lock the Elbows: In almost all tricep movements, your elbows should act as a fixed hinge. Avoid swinging your shoulders.
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Progressive Overload: Increase weight or reps every week to ensure continued muscle growth.
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Full Range: Don't cheat! Go all the way down and all the way up for maximum fiber recruitment.
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