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Bowflex Exercises for Triceps

The bowflex exercises on this page will target the muscles located in your triceps.

Tricep Kickback

Tricep Kickback
  • Kneel on the flat bench with one knee and grasp the handle with your hand, elbow at a 90 degree angle, palm facing back.

  • Pull the handle by straightening your arm and allow it to slowly return after a short pause. Alternate arms between sets.

  • Keep your upper arms still throughout.

Lying Tricep Extension

Lying Tricep Extension
  • Lie on your back on the flat bench and grasp the handles with your hands, upper arms straight up and elbows at 90 degree angles.

  • Pull the handles by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

Lying Tricep Extension at 45 Degrees

Lying Tricep Extension at 45 Degrees
  • Lie on your back on the flat bench and grasp the handle with your hands, upper arms at a 45 degree angle, elbows at 90 degree angles.

  • Pull the handles by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still and at a 45 degree angle with your body throughout.

Seated Tricep Extension

Seated Tricep Extension
  • Sit on the flat bench with your back facing the vertical structure and grasp the handles with your hands on top of your shoulders, palms facing up.

  • Pull the handles by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

Incline Tricep Extension

Incline Tricep Extension
  • Sit on your back on the 45 degree position bench and grasp the handles with your hands above your head, elbows at 90 degree angles.

  • Pull the handles by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

Incline Tricep Extension Crossover

Incline Tricep Extension Crossover
  • Sit on your back on the 45 degree position bench and grasp one handle with the opposite hand just above your head, palm facing your body.

  • Pull the handle by straightening your arm and allow it to slowly return after a short pause. Alternate arms between sets.

  • Keep your upper arm still throughout.

Standing Tricep Pushdown using Handles

Standing Tricep Pushdown using Handles
  • Stand in front of the vertical structure and grasp the handles with your hands, upper arms parallel to your body, elbows at 90 degree angles.

  • Push the handles down by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

Standing Tricep Pushdown Crossover using Handles

Standing Tricep Pushdown Crossover using Handles
  • Stand in front of the vertical structure and grasp the handles each with the opposite hand, upper arms parallel to your body, elbows at 90 degree angles.

  • Push the handles down by straightening your arms and allow them to slowly return after a short pause.

  • Keep your upper arms still throughout.

One-Arm Standing Tricep Pushdown using Handles

One-Arm Standing Tricep Pushdown using Handles
  • Stand in front of the vertical structure and grasp one handle with one hand, upper arm parallel to your body, elbow at a 90 degree angle.

  • Push the handle down by straightening your arm and allow it to slowly return after a short pause.

  • Keep your upper arm still throughout.

Standing Tricep Pushdown using Bar

Standing Tricep Pushdown using Bar
  • Stand up in front of the vertical structure and grasp the bar with both hands, upper arms parallel to your body, elbows at 90 degree angles.

  • Push the bar down by straightening your arms and allow it to slowly return after a short pause.

  • Keep your upper arms still throughout.

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