The dip is an exercise used in strength training. Narrow (shoulder-width) position primarily train the triceps, the anterior deltoid, the pectoralis muscles and the rhomboid muscles of the back. Wide arm poistions emphasis on the pectoral muscles more than the triceps.
Tricep pushdowns are great exercises that effectively target and challenge the triceps. Several versions of the pushdown use different cable attachments to perform the exercise, but each target the muscles at slightly different locations.
The rope push-down, normally done on a cable machine with a rope attachment, eliciting about 74% of muscle activation. The rope push-down was found to be slightly more effective than the bar push-down in targeting the triceps muscles. You can increase the intensity on the muscle by adding more weight and performing the exercise slowly.
The Standing Overhead Triceps Extension is a double arm barbell version of the behind the neck triceps exercise that targets the tricep muscle.
Perform this exercise using a 90-degree bench keeping your elbow locked in and slowly pushing the weight up and coming back down.
The Tricep Dumbbell Kickback is a great isolation exercise that works the triceps as primary muscle and the rear delts as secondary muscle.
The reverse-grip press-down is an isolation move exercise where the triceps is engaged without the assistance of other muscle groups or joints. This exercise variation of the Triceps Push-down stresses all three heads of the triceps brachii.
The One arm supinated DB extension is very similar to the One arm pronated DB extension ,instead of you palm facing your leg or foot, it should be facing your face. Lie on your back on a bench while holding a dumbbell at arm’s length in front of you with your arm perpendicular to your body and your palm facing towards your face.
The One arm pronated DB extension is an isolation exericse that targets the triceps. Hold the dumbbell with a pronated grip (palm facing your feet) and lie back on the bench, lifting the dumbbell above your head until your left arm is fully extended.