The bowflex exercises on this page will target the muscles located in your triceps.
- Tricep Kickback
- Lying Tricep Extension
- Lying Tricep Extension at 45 Degrees
- Seated Tricep Extension
- Incline Tricep Extension
- Incline Tricep Extension Crossover
- Standing Tricep Pushdown using Handles
- Standing Tricep Pushdown Crossover using Handles
- One-Arm Standing Tricep Pushdown using Handles
- Standing Tricep Pushdown using Bar
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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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