00:00Hey, I'm Jonny Castano and these are my five best tricep exercises.
00:10First exercise, cable tricep pushdown.
00:14One tip that I love to recommend to each client is break the rope at the bottom so we're getting
00:20more isolation through the motion.
00:22So I see a lot of people just going straight down like this, but to maximize a rep, you want
00:26to break that rope at the bottom, 90 degrees,
00:29and then just repeat again.
00:39Exercise number two, overhead extension using a rope.
00:44One thing I want you to really focus with this exercise is we're trying to make sure we're coming back
00:48all the way through the rep and extending all the way.
00:52Because what we're trying to do, we're trying to stretch that tricep out so we're breaking down those muscle fibers
00:57as much as we can
00:57to develop good triceps.
01:01So butt, all the way back, keep your elbows nice and tight and then extend out.
01:16Exercise number three, dumbbell skull crusher.
01:20When we do this motion and we're laying down nice and flat, when we're coming down, one thing you want
01:24to do is keep your elbows tight for the motion and not let them sway out because then we're losing
01:29the tension through the triceps.
01:39Exercise number four, dumbbell overhead extension.
01:41One tip that I recommend is creating a great position for the exercise, especially because we want the dumbbell to
01:49tuck in nicely when we're coming down and then that press to the sky.
01:53So we're keeping the tension all the way through with the tricep.
01:57So nice position, stick your chest out and you can see the dumbbell just falls into that hole because if
02:04I was rounding my shoulders, that position would be too tight to come into.
02:08So elbows nice and tight and a nice straight press.
02:11So we're trying to get that stretch through the tricep.
02:23Exercise number five, barbell close grip bench press.
02:26So what we want to do is make sure that the grip is nice and tight because it's not a
02:31chest exercise.
02:32We want to make sure it's isolated for the triceps.
02:34So we're keeping it nice and tucked in and elbows are tight to the body and it's a strict press
02:39to the sky.
02:43So we'll see you guys.
02:45So we're keeping it nice and tight to the head, let's take a breath and we'll be back to the
02:50entrance.
02:50It's a fantastic day.
02:52Come on, come on.
02:56Let's take a look.
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