Triceps Exercises

by tinareale on November 22, 2011

One Armed Triceps Push-Up

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Lay on your right side with your right arm crossed over your stomach. Place your left hand on the floor with your arm bent, in front of your chest. Complete a push-up motion and squeeze your tricep muscle for a full contraction at the top.

Double Arm Kickbacks

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Bend over at the hips. Keep your back straight with your abs pulled in. Bring your arms up by your side, with your elbows in, to form two 90 degree angles. Extend arms back slowly. Return to start position and repeat for reps.

Triceps Plank Hold

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Start in a straight leg, straight-arm plank position. Make sure your arms are directly under your shoulders. Lower your chest straight down to a couple inches above the floor and hold for 15-20 seconds. Push back up to the top. Go slooowllly for a good burn!  Repeat

Overhead Cable Extension

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Set a cable machine at the highest height with a rope attachment. Grab the rope and face away from the machine. Start with your arms in a 90 degree position close to your ears. Extend your arms out straight, then move back to start position.

Dips

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I think dips are my all-time favorite triceps exercise…and you need no weights! Place your hands just outside your hips while sitting on a bench with your elbows pointing back. Move your hips off the bench and lower down, then back up. Make sure your butt/back stay close to the bench as they go through the motion. The further you move your feet and straighten your legs, the more challenging the move becomes.

Lying Triceps Press

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Hold a barbell with your hands in a narrow grip. Arms should be right at sides and the bar should come across your ribcage. Extend straight up at a controlled tempo.

Overhead Extension with Stability Ball

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This is just your basic triceps overhead extension but with a balance component. Lean against a stability ball with your leg extended for balance/support. Drop the weight behind your head and then extend the weight back up.

Well, there you have it! Some of my favorite triceps moves to help you add some variety. Of course there are plenty more – cable pushdowns, lying extensions, skull crushers, etc. Plus, never forget that you work your triceps during many other exercises since they are a smaller muscle that will assist in bigger movements, such as chest work. A little bit will go a long way with working the back of those arms. Winking smile

{ 2 comments… read them below or add one }

1 Yum Yucky June 22, 2012 at 9:49 am

A triceps-o-rama! If it ain’t tight, it ain’t right. I just started incorporating more dips recently.

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