Tricep Exercises

• Seated Overhead Tricep Extension: targets triceps and upper back. Perform workout with back straight.


• Skull Crushers: lie down on your back holding a barbell in an overhand closed grip and bring barbell close to your head while bending at the elbows.


• Tricep Curl: while standing hold the barbell in a closed underhand grip and pivot the weight backwards to target the muscle group.

Proper Form

Your Triceps are a smaller muscle that benefit from workouts that employ long sets. Avoid lifting heavy and aim for lighter weight to build endurance. Tuck your arms as close to your sides as possible and bend at the elbow with a smooth transition. At the end of each range of motion hold the weight for a few seconds to further increase time under tension.

Nutrition Tips

How Much Protein To Consume Per Day

• For an ordinary person that lives a non-active lifestyle, 50 grams of protein per day is sufficient.


• For an active male that lifts 5 days a week a good estimate for protein intake is that persons body weight / 2 (up to 200 lbs). For example, a 150 lb man should consume around 75 grams of protein per day.


• For an active female that lifts 5 times a week a good estimate for protein intake is that persons body weight / 2.5 (up to 200 lbs. In this example, 150 lb woman should consume around 60 grams of protein per day.