Triceps Exercises

Cable Tricep Pushdown (Rope)

The rope triceps pushdown exercise uses a rope to target the triceps muscle for better definition and bigger arms. Steps : 1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip. 2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs. 3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle. 4.) Hold this position for a count and return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Dip

Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly: Set Up: Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability. Starting Position: Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable. Executing the Dip: Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows. End Position: At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps. Return to Starting Position: Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.

Cable Tricep Pushdown (V-Bar)

The triceps pushdown v-bar exercise uses the v-shaped bar to target the tricep muscle and build bigger arms. Steps : 1.) Start by standing in front of a cable machine and attaching a v-bar attachment to a high pulley. 2.) Grab onto the v-bar with an overhand (palms facing down) grip, keeping your abs drawn in tightly and back straight as this will be your starting position. 3.) Making sure that you keep your elbows in at your sides and push the bar straight down towards your thighs, until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, isolating the tricep and then return back to the start. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You are able to place one foot in front of the other for a better stance.

Cable Rope Overhead Tricep Extension

The cable rope overhead triceps extension exercise works the tricep muscle by reaching behind your neck and helping build stronger and bigger arms. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your back straight and abs tightly drawn in. 2.) Grab and hold onto a rope extension with both hands with your palms facing up and raise the rope over your head as this will be your starting position. 3.) Slowly lower the rope attachment in an arc motion behind your head, feeling a stretch and isolating your tricep muscles. 4.) Hold this position for a count, then slowly raise the rope back up to the start. 5.) Repeat for as many reps and sets as desired.

Dumbbell Tricep Extension

The dumbbell standing triceps extension works the tricep muscles by extending your arms behind your neck. Steps : 1.) Start by standing with your feet shoulder width apart, keeping your back straight and your abs drawn in. 2.) Hold a dumbbell in both hands, with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head and hold for a count. 4.) Slowly raise the dumbbell back up to the starting position.

Barbell Bench Press (Close Grip)

The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.

Machine Tricep Extension

The machine triceps extension exercise uses a machine to insure proper range of motion and targeting of the tricep muscle Steps : 1.) Start off by adjusting the seat height of the machine so your upper arms and elbows lie flat on the pad. 2.) With your arms fully extended grasp the handles and pull them towards your body. 3.) Hold for a moment and then slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Dip

Steps : 1.) To begin this exercise; start off sitting upon a dip machine and grabbing the handles. (Select the type of weight that you want to use) 2.) The most important aspect of this exercise is to keep your elbows close to the inside as you focus more upon the triceps. 3.) Push down upon the hands and squeeze tightly upon your triceps for a few seconds, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Tricep Kickback

The tricep dumbbell kickback exercise is one of the most beneficial and classic exercises for the arms and building bigger triceps. Steps : 1.) Start by standing alongside a flat bench, bending your right knee and placing it upon the bench, then placing your right hand on the bench for support. 2.) Grab and hold a dumbbell in your left hand while placing your left foot on the floor. 3.) Bend your left arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, then return back to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired. Tips : 1.) You want to make sure that you keep your elbows in close to your body throughout the entire exercise.

Cable One-Arm Tricep Pushdown (Reverse Grip)

The cable one arm tricep pushdown exercise isolates the tricep muscles individually and helps build bigger arms. Steps : 1.) Start off by placing a cable pulley on the highest setting and adjust a stirrup handle to the pulley. 2.) Stand facing the weight stack and grasp the handle with and underhand grip. 3.) Keep your back straight, your abs drawn in and your knees slightly bent. 4.) Starting at the top push your arm down until it is straight, feeling the concentration and stretch in your tricep muscle. 5.) Slowly return to starting position. 6.) Repeat for as many reps and sets as desired.

EZ Bar Tricep Extension

The EZ bar triceps extension exercise combines a decline bench and a curved bar to effectively work the tricep muscle. Steps : 1.) Start by lying face up on a decline bench and grasp an EZ Bar with an overhand grip. 2.) Extend your arms so they are perpendicular to your chest, keeping your elbows in one place, and lower the bar toward your head. 3.) Hold the position for a count. 4.) Slowly return to the starting position and repeat for as many reps and sets as desired.

Bench Dip

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms. Steps : 1.) Start by placing two benches parallel to each other 3-4 feet apart. 2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two. 3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows. 4.) Pause, hold for a count and then return to starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Pushdown

Steps : 1.) Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. 2.) Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. 3.) Squeeze with your triceps for a count, then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Tricep Press

The seated triceps press exercise uses a single dumbbell held in between both hands to work the tricep muscle and build bigger arms. Steps : 1.) Start off by sitting on a short straight bench with your feet planted firmly on the floor, keeping your abs drawn in and grabbing a dumbbell with both hands with a palms up grip above your head. 2.) Slowly lower the dumbbell in an arc motion from above your head to behind your neck, feeling a stretch in your tricep muscle. 3.) Hold this position for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Tricep Extension (Supine)

The barbell tricep extension, also known as the lying tricep extension or skull crusher when done in a supine position, is a great exercise for targeting the triceps. Here's how you can perform it: Preparation: Lie down on a flat bench with your back pressed against it. Your feet should be flat on the floor for stability. Hold a barbell with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart. Your arms should be fully extended towards the ceiling, perpendicular to the floor. Execution: Lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement. Lower the barbell until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Your elbows should be pointing towards the ceiling. Pause briefly at the bottom of the movement, then extend your elbows to raise the barbell back to the starting position. Keep your wrists firm and stable throughout the exercise.

Machine Assisted Dip

Steps : 1.) Start by setting up the weight that you would like to perform for this exercise and making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position push down upon the handles at your sides to lower your body down towards the floor. 3.) Squeeze with your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Weighted Tricep Dip

Steps : 1.) Start by setting up a weighted belt around your waist with the amount of weight that you can perform for this exercise. 2.) Elevate yourself off of the platform so that you are being held up by your upper body and the weight is dangling towards the floor. 3.) Slowly lower yourself toward the floor, keeping your body as upright as possible. 4.) Lower yourself until your elbows are at shoulder level, squeezing your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

EZ Bar Decline Close Grip Skull Crusher

The EZ bar decline close grip skull crusher exercise combines the close grip bench press with tricep extension to target the tricep muscle and build bigger arms. Steps : 1.) Start by lying with your back on a flat bench and gripping a barbell with a close grip, about 8-12 inches apart. 3.) Keeping your arms close to your sides lower the bar so it touches your chest. 4.) Slowly return to starting position, concentrating on your triceps. 5.) At the top of the exercise bend your arms down towards your head. 6.) Raise the bar back up over your chest and repeat.