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16 Triceps Exercises That'll Make The Muscles On The Back Of Your Arms Pop

16 Triceps Exercises That'll Make The Muscles On The Back Of Your Arms Pop

Ever heard the phrase "Crotch curls for lads, triceps for fellas"? The intent behind this is that women are more appreciative of guy s biceps than men are of their triceps. In other words, though guns receive most of the glory, if you want to sculpt all aspects of your upper arms (or finally nail your next chaturanga in yoga class), it's time.

The Triceps—Defined

The triceps, which run along the backs of your upper arms, consist of three muscles known as the long head, medial head, and lateral head hence "tri." Together, these muscles allow you to extend your elbows and straighten your arms and help you perform chest-dominant exercises, like the yogi pushups.

Since different triceps exercises target different parts of your triceps, it is important to incorporate a variety of triceps exercises into your workout routine to build well-rounded strength.

How to Add Definition to Your Triceps

One and only by performing the exercises below can adding more strength and definition to your arms be achieved. But for Holly Roser, CPT, the development of muscles primarily in arms or other places on the body will depend on the extent of body fat on your body. The more fat you have on your body, the less muscle will show, she states.

Still, it is possible to grow the size of your triceps with targeted strength training, she recommends. Focus on full-body strength training as well as including arm exercises into your routine three days per week, she suggests, adding three sets of 8 to 15 reps each day is best.

Pro Triceps-Sculpting Tips

Realizing the difficulties of popular routines, such as floor presses, close-grip push-ups, and overhead triceps extensions, is to get your arms as steady as you possibly can so by working the right muscles, your reps enhance them. For this, your elbows ought to stay straight with your shoulders so your upper arms are parallel to each other.

The Workout

Ready to begin feeling the muscles at the back of your arms burn? Pick one of these moves for a killer triceps workout. Time 15 minutes Equipment mat, dumbbells, stability ball Suitable for triceps Routines Choose one triceps exercise from each of the groupings below.

Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press.
Pushup, close-grip pushup, hand-release pushup, single-arm sphinx press, 1 2 Turkish getup to pushup, dolphin pushup are three common variations of pushup.
Lying overhead, triceps extension, triceps kickback, triceps dip, alternating triceps kickbacks, overhead triceps extension, kneeling triceps extension, plank triceps kickback.

Complete all sets of three reps for each of the indicated movement varieties. When you've gone through the three sets for the indicated exercise variety, go on to the next one, from A through to Z, resting as needed. Alternatively, you can incorporate these triceps exercises into a general upper-body workout routine.

Dumbbell Floor Press

The dumbbell floor press is a compound exercise that targets the chest, shoulders and triceps. It can be performed with a barbell or dumbbells and is an excellent exercise for beginners because it is relatively easy to learn and safe to perform. The starting position is lying flat on your back on the floor with your feet flat on the ground. Hold a weight in each hand with your palms facing down and press the weights straight up over your chest. Then slowly lower them back to the starting position.

Your superior balance allows you to try heavier weights with your triceps than others.

Begin lying on back by keeping knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep your lower back pressed into floor, press weights higher up over your chest, and extend arms. Pause for a moment, then slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's one rep.

Single-Arm Dumbbell Floor Press

When it comes to upper body pressing exercises, the bench press is king. However, there are plenty of other great exercises that can be done to target the chest, shoulders and triceps. One such exercise is the single-arm dumbbell floor press. This exercise can be done with a light or moderate weight and can be progressed or regressed depending on your experience and strength level.

Besides separating the arms one at a time (a must for avoiding strength or muscle imbalances!), a single-arm floor press offers your inner core a workout to keep you stable.

How should one begin lying on back with knees bent and feet flat on the floor? Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Rest right arm flat on floor. Keep lower back pressed into floor, press weight straight up over chest, and extend left arm. Pause for a moment, then slowly bend elbow to lower weight back down until back of upper left arm returns.

Alternating Dumbbell Floor Press

Alternating dumbbell floor press is a great way to target your chest muscles. This move can be done with two different weights, or you can use the same weight for both hands.

Why it rocks Alternating pressing provides your arms more space as well as being able to push more. Also, it hits your core a more powerful blow.

How to start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out at 45 degrees from sides. Keep lower back pressed into the ground, press weights straight up over chest, and extend arms. From this position, bend the left elbow to lower weight behind upper left arm until lower back touches the floor. Then reverse the movement to press the left weight back.


The pushup is a full-body move, engaging your torso, back, core, glutes, triceps, and biceps simultaneously. Stay stable while you're doing the move and it's a quick road to stronger tris.

How to begin in high plank position on shoulders over wrists. Maintain core tight, bend elbows, and lower body toward floor, until arms develop 90-degree angles. (Elbows should point 45 degrees away from sides.) Start by pressing your back until arms form an angle of 90 degrees. Complete 8 to 10 reps.

Close-Grip Pushup

The close-grip pushup places more emphasis on your triceps, hitting all three heads.

To start in a high plank position, beginning with hands directly below one's chest but higher than shoulders. Bend elbows back into a crouched position to push back down, and keep upper arms close to sides. Start by doing one push-up.

Hand-Release Pushup

Hand-release pushups work all of your major muscle groups (triceps included, of course) and help you maximize your pushup range of motion, as they force you to practice powering off the floor.

How to start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body all the way down to the floor. (Elbows should point 45 degrees away from sides.) At the bottom, lift hands a few inches into the air. Replace hands, then press back up to start. That's one rep.

Single-Arm Sphinx Press

A stability ball throws into a balance challenge for your center so your core receives the workout with this pushup variation, as well as giving you a laser-like focus for your triceps.

To initiate a kneeling plank position with your right hand and forearm on the ball and your left hand on mat or floor beyond your shoulder, begin by keeping your hips level and your ball still. Next, move further down onto the tip of your left forearm. Push back up and that's one rep.

1/2 Turkish Get Up To Push Up

Turkish get ups are some of the best full body burners out there. In this variation, the emphasis in the final movement is focused on your triceps.

How to lie down with your left leg straight and your right knee bent, foot flat. Hold a dumbbell in your right hand, with your arm bent. Press the weight into the air at shoulder height. Keeping your eyes on the weight, roll through your spine until you are supported on your left forearm. Now, turn around and lift both of your hips up off the mat and then push down right through your right foot to flip your body over and land in a plank position. Do a push-up, then reverse your motion. That s one rep.

Lying Overhead Triceps Extension

Also known as skull crushers, lying extensions target the long head of your triceps and take tension off your back, allowing you to focus primarily on your arms.

Lie down on one back with legs bent and feet flat on the floor, holding a pair of dumbbells in each hand. Before lowering arms, bend elbows so weights align with elbows and reach overhead. Pause, then press weights overhead slowly. That's one repetition.

Dumbbell Triceps Kickback

Bilateral (a.k.a. both-sided) kickbacks activate your core while targeting the medial and laterals heads of your triceps.

Start off by raising slightly bent knees with body hinge-ed frontward while maintaining dumbbells in each hand, elbows bent, narrow, and back behind their body. Keep upper arms still, then press dumbbells back in order to straighten arms, squeezing triceps. Start by returning to start control. That counts as one repetition.

Triceps Dip

All you need to do is lift up your own weight to feel the burn in your lateral and medial heads of your triceps.

How to decorate your pick with a pair of dumbbells on your knees, legs straight, knees bent, and feet flexed. Hold on half of either dumbbell with fingers forward, then straight arms to level out torso and lift buttocks at least a few inches off the ground. Engage the back of your arms to press off, then flex elbows to tap your wrists on the floor. This counts as one rep.

Alternating Triceps Kickback

This alternative gives you more rest between repetitions, making it more suitable for beginning bodybuilders or people trying to lift higher weights.

Start standing in position with one hand slightly bent and body slightly forward at 45 degrees, holding a dumbbell in each hand, elbows bent, narrow, behind body. Keep right arm still, then extend your left elbow, pressing weight behind body and squeezing triceps. Return to start position and repeat the exercise on the other side. That's one repetition.

Overhead Triceps Extension

This exercise hits the middle of your triceps very hard and works your core. Just keep your spine straight and ribs from flaring forward.

How to start standing with dumbbells in hands that are together overhead, pressed together with straight arms. Keep arms by ears with weights together, then bend elbows to lower dumbbells slowly behind head. Pause, then press weights back up to straighten arms, returning to start. That's one repetition.

Plank Triceps Kick Back

Why planking engages a number of distinct muscle groups--your abdominal muscles, your shoulders, and your triceps--in addition to your traditional triceps kick-back to push your activation rate to the max.

Keep your legs slightly wider than your shoulders, keep your arm bent until your tricep aligns with your torso, extend your arm back until it's completely straight, and return to start when performing a dumbbell press. That s one rep.

Kneeling Triceps Extension

The best part about the triceps exercise is the way it can be as hard or as easy as you want depending on your level of muscle pressure you apply to the stability ball.

How to start kneeling on heels, the ball in your lap, and arms extended so that elbows and forearms rest on the ball. Keeping both elbows on the ball, bend arms to 90 degrees. Extend arms straight and press your forearms into the ball, squeezing triceps. Return to the starting line. That is one rep.

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