Exercises for Your Triceps

The following exercises show examples of exercises that target the triceps, the muscles on the back of the arms.  The most common triceps exercises involve straightening the arms to engage the triceps as in kickbacks, extensions and dips. Click on the pictures and hyperlinks to view detailed instructions or to see a larger picture.  To work these exercises into a routine:  

• Beginners:  Choose 1-2 exercises, 1-2 sets of 12-16 reps
• Inter/Adv:  Choose an exercise from each column for 2-3 sets of 8-12 reps, resting between sets
• Use enough weight that you can ONLY complete the desired number of reps

Kickbacks/Extensions Kickbacks and extensions involve straightening the arms, which engages the triceps muscles, but each is performed in a different position for maximum efficiency.	Triceps Presses Triceps presses also involve straightening the arms, but for these exercises you're lying down, adding gravity to the mix.	Triceps Dips/Pushups Triceps dips and pushups are more advanced exercises targeting the triceps as well as other muscles in the body, making these compound exercises.
Variations: Kickbacks	Variations: Barbell Triceps Presses (skull crushers)	Variations: Triceps Dips
Kickback on One Leg	Dumbbell Triceps Presses	Triceps Pushups
Triceps Extensions	Close-Grip Bench Press	One-Arm Tricep Pushup

• Chest Exercises
• Back Exercises
• Shoulder Exercises
• Bicep Exercises
• Tricep Exercises
• Butt Exercises