Exercises for Your Triceps

The following exercises show examples of exercises that target the triceps, the muscles on the back of the arms.

• Beginners: Choose 1 - 2 exercises, 1 set of 12 - 16 reps
• Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8 reps
• Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16 reps
• Use enough weight that you can ONLY complete the desired number of sets

Kickbacks

Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.

Tricep Extension

Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.

Tricep Press (a.k.a. Skull Crushers)

Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start. You can also do this with dumbbells keeping the palms facing each other.

Tricep Dips

Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.

Close-Grip Bench Press

Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.

Close-Grip Pushups

To target the triceps, perform pushups with the hands close together and next to the chest. You can also do this on the ball or with one arm as shown.

• Chest Exercises
• Lats and Mid-Back
• Pullovers, Pulldowns and Upper Back Moves
• Lower Back Exercises.
• Shoulder Exercises
• Bicep Exercises
• Tricep Exercises
• Butt Exercises