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Triceps Extension
From: FM 7-22 October 2012
Purpose: This exercise develops strength in the triceps muscles (Figure 6-44).
Starting Position (Standing): Straddle stance with a 90-degree angle formed at the upper and lower arms. Select the appropriate weight and ensure the pin is secure in the weight stack. Maintain an erect position, eyes looking straight ahead, grasping the bar with a closed, pronated grip.
Starting Position (Seated): Seated position with the feet firmly on the ground. The seat is adjusted so a 90-degree angle is formed between the upper and lower arms, with elbows shoulder-width apart on the supporting pad, and hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.
Cadence: SLOW
  1. Push downward until both arms are fully extended, but not locked.
  2. Return to the starting position.

Figure 6-44. Triceps extension
Check Points:
  • Feet remain on the ground, with hips and back firmly on the bench during seated triceps extension.
  • Keep the head and neck in a neutral position, looking straight ahead.
  • Exhale on count 1 and inhale on count 2.
Precautions: Do not lean forward while performing standing triceps extension. Do not arch the back or allow the hips to rise off the bench during seated exercise.

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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