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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. There are also some exercises that are more effective than others which can help you in choosing your exercises. 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
Extensions Presses Dips/ Pushups
Tricep Kickbacks
kickback kickback3.jpg (15769 bytes)
Close Grip Bench Presses
Close grip bench press Close Grip Bench Press
Dips
Dips
Kickbacks
kickbacks
Skull Crushers
Skull Crushers
Triangle Pushup
tricepextension.jpg (92142 bytes)
Kickback on One Leg
Triceps kickbacks on one leg
Band Pushdowns
band pushdown
One-Arm Triceps Pushups
One arm triceps pushup

Triceps Extensions
tricepextension.jpg (92142 bytes)
Bar Pushdown
bar pushdown
Triceps Pushups
triceps pushups
One-Arm Triceps Extensions
one arem one arm



 
Triceps Extension with Medicine Ball
 med ball med ball
   
 Triceps Extensions with Bands
otriextension1.jpg (42145 bytes) otriextension2.jpg (52702 bytes)
 
 Front Raise with Triceps Extension
front raise tri extfront raise tri extfront raise tri ext
   
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Related Video
Learn how to Strengthen and Tone your Triceps Muscles

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