Tricep Exercises

Tricep exercises are the final piece of the upper body workout. A tricep workout focuses on specific arm exercises that target the backs of your arms. Tricep dips and the tricep extension are two great exercises for the triceps.

Tricep Exercises - Pulldowns and Pressdowns

One-Hand Pulldown with Band: Secure an exercise band around a sturdy, immobile object, above head height. Face toward the object and grab one end of the band with your right hand, using an underhand grip. Your right arm should be bent at the elbow at a ninety degree angle, with your upper arm pressed snugly against the side of your body. Press down with your hand, moving only from the elbow, until your hand is straight down and pointing at the floor. ONLY your forearm moves in this exercise. Return to start position. Complete the desired number of reps for one arm, then switch to the other arm.

Tricep Exercises - One-Hand Extensions

One-Hand Standing Extension with Band: Stand with an exercise band secured under your right foot and bring the band up behind your back. Grab the band with your right hand and raise your right arm straight up over your head with your palm facing inward. Lower your hand straight back behind your head, moving only your forearm. Raise to start position. Complete the desired number of reps for one arm, then switch to the other arm.

Tricep Exercises - Two-Hand Extensions

Two-Hand Lying Extension with Dumbbell: Lie on your back on a bench with one dumbbell in both of your hands. Raise the dumbbell straight up above your chest. Keeping your upper arms immobile, lower the dumbbell down and back using only your forearms. Return to start position.

Miscellaneous Tricep Exercises

Tricep Dips: Hold on to the edge of a bench or sturdy object while facing away from the object. Extend your feet out in front of you. Lower your body by bending at your elbows, keeping your elbows as close to the body as possible. Push up, using only your triceps, to start position. Note: this exercise can also be done with the feet on an additional bench as well.

Tricep Kickbacks: Put your left knee on a bench and bend forward, placing your left hand on the bench as well. Your right foot remains on the floor and your right hand holds a dumbbell. Keep your back flat and let your right arm hang naturally toward the floor with your palm in. Bend your elbow and raise you arm so that the upper part of your arm is in line with your body and the lower part of your arm is pointing toward the floor (start position). Keep your elbow immobile and pressed to your side while you extend the lower part of your arm behind your body and up until it is fully extended behind you. Lower to start position. Complete the desired number of reps for one arm, then switch to the other arm.

Tricep Pushups: Lie face down on the ground. Place your hands next to each other underneath your chest with thumbs touching. Push your body up off the ground while keeping your body straight like a board and keeping your abs tight. Bend your arms at the elbows and lower your body back to the ground. Keep your elbows close to your body. Get as low as you can without actually touching the ground. Continue raising and lowering your body for the desired number of reps.

Triceps are smaller muscles that respond fairly quickly when a wide variety of tricep exercises, so try some of the exercises listed above, starting today!

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