Triceps Workout with Rob Riches using Powertec Compact Gym


Team Powertec athlete Rob Riches shares to you four exercises in a circuit manner to focus on thrashing the three heads of the triceps.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hello and welcome to another Powertec workout with me Rob Riches, a Team Powertec athlete. On today’s video, I’ll be showing you four exercises to train the three muscles in the back of the arm – triceps. Now I said four exercises, one is really a warm up followed by three exercises to be performed in a circuit manner with minimum rest in between and the Powertec exercise equipment I’ll be using is the compact gym.

So let’s first set up, and I said the first exercise was more of the warm up and this is really just seated dips to really target the outer heads on the tricep. So feet up, make sure you’re on your heels and you’re not flat on the feet, this supports more of your body weight and this way on the heels we can pivot more of that weight, levergym the stress on the triceps so keep the hips close to the bench, shoulders back and keep that chest lifted up.

Now the goal of a warm up is to really get some blood and movement around in that muscle so lubricate all of the joints. In this case the shoulder and around the elbow so 20-30 rep or however many you feel is needed to really warm up and feel a bit of a burn in that muscle group but you don’t want to go towards failure. No, you need to save that for more of the actual exercise.

Now, I’ll bring the workbench up the second highest inclined, basically about 45-50 degree angle and now attach the short handle to this top leverage – the lever arm. This really is a modified seated overhead extension. The reason why it’s modified is because we pull the elbows much more down in line with the torso as if we are doing a tricep push down, like so.

A shorter range of movement compared to the traditional tricep push down but by having that angle that resistance coming from behind us and not directly above which is where that cable pulley normally is means we keep much more focus on the outer tricep head here. So go heavy but make sure you can get a solid 12-15 repetition no more within this circuit kind of exercise routine.

Next exercise, drop the bench down, gonna remove the short bar and focus on this pivoting long bar to do more of a traditional close grip triceps pull down.

Now when I say a close grip push down, this is different to a pull down. A pull down would be to have a rope or a cable or the short bar and to put it down, usually keeps the elbow close to the body and bring the bar down. A push down, as the name suggests, pushing down, more of like if you have a pneumatic drill when they do road works and they stand right over it so it working in the thicker area of the tricep. Another alternative exercise for this is close grip chest press, which we could also do. But as this is a circuit, I wanna keep things moving quickly. This is why with the compact gym we can modify and move it around fast.

Right then, this fourth and final exercise is a reverse grip pull down to really focus on the under section of the tricep here. So if you’re on stage, fitness model, or just want to improve your overall physique, this is what’s gonna give you more thickness in that Front Double Biceps pose. So I gonna step back, put one leg out to support us, pull down and then with the arm slighly keep forwards, pull that bar down flexing the back of the arm. And that is one complete circuit of hitting all three heads of the back of the arm – tricep muscle.

For more exercise routine and to see more powertec work stations, check out at I’m Rob Riches and tune in next time for more quick tips and techniques on the Powertec work stations. Take care.


Leg Training with Rob Riches using Powertec Power Rack and Squat Calf Machine

Team Powertec athlete Rob Riches demonstrates four exercise that will build more strength and condition to your legs.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hey guys welcome back to Powertec fitness my name is Rob Riches, part of team Powertec athlete and on today show I’ll be giving you four exercises to build more strength and to condition your legs, utilizing the Powertec power rack and the squat calf machine and of course the workbench.

First exercise is to do an overhead squat, this works both the core and really targets the outer sweep of the squads so 8-10 reps, this is more of a power move so we don’t want to go heavy. A wide overhand grip into a push/press movement and then we have the bench behind for stability so as soon we tap down with the glutes, power back up. So 8-10 repetition of those.

Next we come over to the squat calf to perform single leg squats. Little bit higher on here: 12-15 reps. I’m gonna take one leg back and pass it underneath us like so and bring it up. Of course, you would perform one leg 12-15 reps and then take a break for about 30 seconds, stretch out the quad and go back and perform it with the opposite leg.
Moving on, remove the bench out of the way and with two small plates, I’m gonna place these for my heels to step on, taking the Olympic bar into a front shoulder position to perform front squats which works more of the tear drops section on the front of the legs.

So as you can see, I stand under the bar and then cross my hands over it, keeping my hands on top the bar to stabilize the bar, shoulders back, chest up. Same again, sit down into it but because of the load and the position of our heels, we’re not placing much more that stress and overload unto the front of our quads.

Finally fourth exercise, this is more of a glutes and hamstring but a great exercise nonetheless. We’re gonna lay at a right angle to the workbench, heels on the bench. I’m gonna take one foot and keep it positioned, always just above that foot on the bench palms up, arms at the side of the body. Then we’re gonna squeeze our glutes, lifting all the way up, hips come up lower back down but never allow the hips to touchdown on a floor.

So give them a try whether it’s a circuit or you perform them on straight sets allowing for about 60-90 seconds rest in between each set and always try to progress the weights up by at least 5-10% increments. You can perform this to get stronger, more condition better legs.

Join me next time for more fitness videos or check out I’ll see you then.


Tricep Exercises using the Powertec Workbench LeverGym and Functional Trainer with Rob Riches

Tricep Exercises using the Powertec Workbench LeverGym and Functional Trainer with Rob Riches


Team Powertec athlete Rob Riches showcases the best Tricep Exercises with the Powertec Workbench Multisystem and Functional Trainer.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hey guys I’m Rob Riches part of Team Powertec and on today’s show I’ll be showing you 3 key exercises to develop, strengthen and tone the tricep. I’ll be using 3 different Powertec work stations to isolate each one of the tricep heads and first up is the Powertec Lever Gym to focus on assimilated close grip bench press working that outer tricep head helping to add some mass so let’s get started

Those close grip tricep presses really focus all of that weight on the outer tricep head and especially using this foam-padded roller in the center it keeps my grip that much more open forcing my forearms work that much harder and keeping my triceps feeling that weight. So, about 10-12 repetitions with as much weight stacked on to each side as you can manage for those 10 or 12 reps. remember guys focus on breathing as you push out and really squeeze the muscle in the triceps and when you breath in bring the bar back down try not to let it touch the chest should be about 2 inches from the center of your chest and upper wrist and shoulder all in that same line so don’t keep your elbows push forwards or back keep them level with the shoulder.

Okay, next exercise and for this one I’m going to move over to the Functional Trainer and do some seated triceps extensions.

For this second exercise I’ll be doing an over Head Triceps Extension which is similar to French Press. normally lie down on your back and you have a straight or an easy bar and you lower the bar down towards your head. This time we’re reversing movements and using this straight bar attached to 2 independent cable pulleys it makes it that much more challenging but when I’m seated to really contract both of my triceps at the same time without kind of losing control and have the bar all over. So this increases my stabilization muscles as well as focusing on this shorter underside of the triceps head Here’s how it goes.

Whenever I work with cables I usually aim for about 15 repetitions slightly high because of that constant level of resistance throughout that entire range of motion makes it that more challenging. So I’d go heavy as with the machines, so with free weights but with cables I kind of drop the weights down and increase the volume slowly, so 15 reps should be your rep target on that one.

About the technique, keep the upper arms pretty much fixed at parallel to the floor and therefore you are only flexing and extending the elbow shortening and lengthening the triceps heads which is where all the work gets done. If your upper arms are moving up and down you’re losing a lot of that effort in the triceps and bring the shoulders into play.

Third and final exercise, so far we’ve hit 2 pretty big compound movements and we stayed away from the traditional triceps push down but that’s about to change with this 3rd and final exercise. Doing dips but adding resistance in so I keep that low darkly over the tricep. This time I’ll be using a dumbbell and holding it between my knees, couple of different ways if you want to put a weight belt around you can do that or if you have a training partner have them hold their arms up straight and apply some pressure down onto your shoulders. Since though I’m on my own..Lock the legs in.

It’s a great exercise to finish on. As long as you keep the wrists locked out straight and the elbow directly over the wrist. Therefore you keep all of that weight transferred onto the triceps and not shifting down putting strain and stress on to the wrist and joints.

Well that’s all we’ve got time for today, on today’s show. Join me next time for more tips, tricks and techniques with more Powertec work stations, I’m Rob Riches and as always you can check out Powertec fitness for more of my work out videos and tips.

Take care!


Powertec Ultimate Leg Workout with Rob Riches

Powertec Ultimate Leg Workout with Rob Riches


Team Powertec athlete Rob Riches demonstrates the Ultimate Leg Workout Program with the Powertec Squat/Calf and Leg Sled.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hey guys my name is Rob Riches part of team Powertec and on today’s show I’ll be showing you 3 key exercises to focus on defining, conditioning and bringing about that separation between the quad and the hamstring. Three (3) exercises, starting off on the Powertec Squat Calf, move over to the Powertec Leg Press and to then finish off, I’ll be adding in an isolation exercise bringing about the leg attachment over there at the work bench. First off, we’ll be doing a single leg lunge on here, really develop that outer sweep and hit the hamstring and glute, so let’s get into it.

Now of course, I’m sure you’ve seen many people do lunges with the dumbbells and barbells in the gym but the benefit of doing it on the plate-loaded machine is that:

a) With that incline plate, really keeps the resistance and increases the tension overloading the front part, the teardrop here, and by bringing the back leg back down and with it being lower than this foot step, it really keeps all of that weight over the hamstring and the glutes. So when I lower down my knee going lower than the back of my heels, so shin parallel to the floor. When I push up it’s the hamstring that’s actually shortening and pulling me back up. So great for working on the teardrop and also the hamstring. Of course, I needed one leg on there. It’s important to get 12 or 15 reps slightly higher with the legs and then switch over maybe allowing for a 30 seconds rest in between. So single leg squat in there just an example, let’s move over to the leg press.

Yet another great exercise for bringing about some developments and separation around the teardrop and tying the hamstring and glutes too. And for this I’m simply gonna shift my toes outwards transferring a lot of the muscles being worked in the action to the inner part of the thigh. So push up unlock the machine I want to come down nice and low, knees pretty much coming up towards my chest, so I’m gonna keep the weight quite light. Push all the way up but I’m not fully extending my legs, keeping them slightly bent so if you want hold them handles keep that chest up. Calves to get the good workout in here too and slow that tempo down really squeeze and engage the muscle every time you push back up.

So with just that simple change, that switching up-adding in, that new dynamic of shifting the toes around really can make quite a big difference in the part of the leg that you’re working. And going that little bit lower that you might do if you’re always focusing on going on a heavy weight, will allow you to get that extra tie-in, bringing in the hamstring and the glutes. So every now and again drop the weight down go a little bit lower just make sure that you have your feet position so that your knees are not pushing over the toes that will keep all of the weight firmly on the legs where you should be working.

Time to move over to our 3rd exercise and for this one, an isolation leg extension, again, really working on the teardrop and tying some hamstring and quad separation at the same time. Leg extension is probably one of the best exercises for really defining and adding conditioning to the legs beside the big movement like the squat. But, we are saving this one for the end because with the big compound movement from doing that step back lunge and then the front legged leg press, we don’t have as much energy left in the muscles so this allows us to isolate and really focus on what we have left.

Again, slight difference, we’re gonna angle those toes outward focusing more of this teardrop helping to add some separation between these major 4 quad muscles. But again, by bringing it all the way up like that, fully stretching out the hamstring, we’re also incorporate the hamstring into this movement as well. 12-15 reps, slow it down as well, toes out, squeeze, lower back down without allowing the weight to touch back. This will again keep the tension high on the legs, by increasing weight up in each work sets allowing you to overload the muscle and really tax it, as you hit your training threshold.

One more tip and that’s to do with the toes, keeping the toes pulled in will help lengthen the calf muscles and also the hamstring. So even when you lower the weight back down try to keep those toes pulled upwards towards your shin, helping to lengthen these muscles engaging them even more and recruiting them as part of this movement.

So again, 3 exercises focus on slowing down the tempo going a little bit lower maybe not as quiet as heavy on the weight that you might normally lift and angle the toes outwards pull them up is what help you engage both the hamstring, the gluts and the calves as well focus on greater separation in the quad development.

That’s all for today, check out Powertec Fitness for more of my videos and stay tuned and I’ll be back in the gym I’ll be showing you more tips, tricks and techniques to help define that Powertec body.

I’ll see you soon.