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Triceps Exercises


Updated June 27, 2014

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Triceps Pushups
Triceps Exercises
Paige Waehner

More Triceps Exercises: Triceps Pushups on the Ball | Triceps Extensions | Skull Crushers | Dips |Kickbacks |One-Arm Pushups |Seated Extensions |Close Grip Bench Press |Extensions with Bands | Front Raise with Extensions

Triceps pushups are a very challenging exercise for the back of the arms. Like traditional pushups, they challenge a variety of muscles in the body (not just the triceps)...what makes them different is your hand position on the floor. By using a narrow hand-placement, you can really target the triceps muscles. This variation is shown on a ball, though you can do them on the floor as well.

  1. Kneel in front of the ball and roll forward until the ball is under the mid-upper thighs (the further out you are, the harder this move is).
  2. Place the hands shoulder-width apart and place them just below the chest.
  3. Bend the elbows and keep them close to the body and facing the back of the room as you lower down into a pushup in a see-saw motion (i.e., don't bend at the hips)
  4. Push back to start and repeat for 1-3 sets of 10-16 reps.


  • Take care when doing this exercise for the first time. By using the see-saw motion mentioned above, you may find it hard to control your body during the lowering part of the motion...in other words, don't hit your head on the floor. :-)
  • Keep the elbows facing the back of the room to target the triceps.
Related Video
Learn how to Strengthen and Tone your Triceps Muscles

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