Triceps Workouts

While many focus on building strong biceps, it's equally crucial to target the triceps -- the muscles located at the rear of the upper arms. This guide provides detailed instructions for various triceps exercises, such as extensions, presses, and kickbacks, utilizing different forms of resistance. Incorporate these techniques for a comprehensive triceps training session.

Begin with a basic triceps extension using a resistance band. Resistance bands are widely available at fitness and sporting goods retailers.

Step 1

Start by gripping one end of the band with one hand and the middle section with the other, as illustrated in the starting position.

Step 2

Hold your elbow steady as you stretch your arm upward.

Step 3

Contract the muscles at the back of your arm once you reach the peak position.

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Mastering the Triceps Kickback Using a Resistance Band

Executing a triceps kickback with a resistance band requires slow, deliberate movements. Adhere to these instructions to maintain correct posture and maximize the effectiveness of this triceps exercise.

Step 1

Begin by positioning the band under your right foot and placing your right hand on your right thigh to establish the starting stance.

Step 2

Grip the band with your left hand and raise your arm until it is almost level with the floor.

Step 3

Maintain a steady elbow position while extending your left hand backward.

Step 4

Engage your triceps as you fully extend your arm.

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Mastering the Triceps Press Using a Medicine Ball

This advanced triceps press involves using a medicine ball while lying on a stability ball. Ensure your head, neck, and shoulders are correctly aligned on the stability ball to avoid injury during this triceps exercise.

Step 1

Begin by positioning yourself on the stability ball as demonstrated.

Step 2

Ensure your head, neck, and shoulders are properly aligned and supported.

Step 3

Hold your upper arms steady and flex your elbows to lower the medicine ball behind your head.

Step 4

Move back to the starting position while engaging your triceps muscle.

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Mastering the Triceps Press Using Dumbbells

The triceps press can be performed in various ways. This particular variation requires two dumbbells and a stability ball for execution.

Step 1Start by lying on the stability ball as illustrated.

Step 2Ensure your head, neck, and shoulders are properly aligned and supported.

Step 3Hold your upper arms steady and flex your elbows to lower the dumbbells behind your head.

Step 4Extend your arms fully and tighten your triceps muscle.

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Mastering the Triceps Press Using a Weight Bar

Shape the muscles at the back of your upper arms by performing repetitions of this triceps press with a weight bar. Executing this triceps exercise on a stability ball also engages your core muscles.

Step 1

Begin by positioning yourself on the stability ball as demonstrated.

Step 2

Ensure your head, neck, and shoulders are properly aligned and supported.

Step 3

Hold your upper arms steady and flex your elbows to lower the dumbbells behind your head.

Step 4

Extend your arms fully and tighten your triceps muscle.

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Mastering the Triceps Overhead Extension

Avoid rushing through triceps overhead extensions to achieve faster results. Performing this triceps exercise with slow, deliberate movements ensures optimal effectiveness.

Step 1

Begin by sitting on the stability ball and holding a single dumbbell overhead with both hands, as illustrated.

Step 2

Flex your elbows to lower the weight behind your head.

Step 3

Lift the dumbbell overhead by extending your arms fully.

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Mastering the Triceps Kickback

In this triceps kickback, one hand stabilizes on a stability ball while the other lifts a dumbbell to target the muscles at the back of the upper arm. Incorporate this effective triceps exercise into your arm workout routine.

Step 1

Begin by placing your right hand on the stability ball, as demonstrated.

Step 2

Bend your right leg while keeping your left leg straight.

Step 3

Raise your left upper arm until it is level with the floor.

Step 4

Extend your left arm fully and tighten your triceps muscle.

Step 5

Return to the starting position.

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Mastering the Side Plank with Triceps Extension

Searching for a triceps workout that challenges your balance while building upper arm muscles? Give this side plank with a triceps extension a try. Maintain slow, controlled movements for optimal results.

Step 1

Start by supporting your body weight on your left forearm and the sides of your feet, as illustrated.

Step 2

Hold this posture consistently throughout the exercise.

Step 3

Extend your arm fully and tighten your triceps muscle.

Step 4

Flex your elbow and return to the starting position.

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ABOUT THE AUTHOR:

Lottie Olson is a nationally recognized personal trainer with a decade of expertise in fitness and personal training. She holds a B.S. in Exercise Science and Fitness Management from the University of Wisconsin in Oshkosh.