Triceps

Triceps

Before we isolate the Triceps, shoulders need to be properly aligned. Incorrect shoulder alignment (rounded/forward shoulders, protracted or poorly controlled scapulae) reduces the ability to fire the entire targeted muscle. Without proper shoulder alignment, over time—especially when loaded during workouts—it can make you stiff, less agile, increase pain, and leave you feeling older. 

By implementing the following Ball Grip Handle exercises for the Triceps, you will achieve the following:

  • Reduce or eliminate elbow pain
  • Improve mobility, and neutral posture
  • Reduce mechanical stress, while unlocking gains
  • Build strength, increase Triceps width and girth
  • Improve grip strength
  • Improve your physique
  • Hit all of the hand angles to find your personal imbalances
  • pull the bellybutton to the spine, contracting the abs the entire movement.
  • Most people are weakest in the starting stretched position. BGH targets this portion of the exercise.
  • Controlled movement required.

Note - Curl your hips under, and pull your belly button towards your spine before every exercise

Triceps Exercise 1

Cable Machine Overhead Horizontal Press (OK Hand Grip)

  • Place the carriage just above head height. 
  • Grab the BGH with the right hand using an "OK grip". 
  • Step forward with right foot away from the carriage towards the other carriage.
  • Keep the elbow in and push the BGH straight forward, ball over head, keeping the cable parallel to the floor. 
  • Pause in the contracted position and return to the starting position.
  • Allow a stretch in the starting position and repeat.
  • Pull the navel into your spine during exercise. 
  • Repeat for the left tricep. Make sure to step forward with the left foot.

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Triceps Exercise 2

Cable Machine Press Down (OK Hand Grip)

  • Place the carriage just above head height. 
  • Grab the BGH with the right hand using an "OK grip" palm facing away.
  • Keep the elbow in and push the BGH straight down, keeping the cable perpendicular to the floor. 
  • Extend the BGH farther in the contracted position by extending the fingers.
  • Pause in the contracted position and slowly return to the starting position.
  • Pull the navel into your spine during exercise. 
  • Repeat for the left tricep.

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Triceps Exercise 3

Cable Machine Pull Down (Underhand Ball Grip)

  • Place the carriage just above head height. 
  • Grab the BGH with the right hand using underhand ball grip palm facing up.
  • Keep the elbow in and pull the BGH straight down, keeping the cable perpendicular to the floor. 
  • Pause in the contracted position and slowly return to the starting position.
  • Pull the navel into your spine during exercise. 
  • Repeat for the left tricep.

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Triceps Exercise 4

Cable Machine Overhead Vertical Press (OK Hand Grip)

  • Place the carriage below the knees.
  • Grab the BGH with the right hand using the "OK ball grip" palm facing up.
  • Nestle your right hand into the back of your neck.
  • Keep the elbow in and press the BGH straight up, keeping the cable perpendicular to the floor. 
  • Extend the BGH farther in the contracted position by extending the fingers.
  • Pause in the contracted position and slowly return to the starting position.
  • Allow a stretch in the starting position and repeat.
  • Pull the navel into your spine during exercise. 
  • Repeat for the left tricep.

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Triceps Exercise 5 (Advanced)

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