Your Best Triceps Workout

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Your Best Triceps Workout

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Getty Images/Mike Kemp

This triceps workout includes a variety of exercises for the back of the arms, including some of the most effective triceps exercises according to the American Council on Exercise. Triangle pushups, kickbacks, dips and more will help you build strength and muscle in your triceps.  This workout includes 2 circuits of killer triceps exercises that will help you build firm muscles in the back of the arms.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
A barbell, various weighted dumbbells, a band or cable machine and a step or bench.

How To

  • Warm up with a few minutes of light cardio
  • Complete the three exercises listed in each circuit, one after the other, resting briefly between exercises
  • Repeat each circuit once for a lighter workout, or 2-3 times for a more intense workout
  • Rest 60 seconds between sets and circuit
  • To modify, use lighter weights, do fewer reps or reduce the number of exercises

Let's get started with your first exercise: Triangle Pushups

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Circuit 1 - Triangle Pushups

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Paige Waehner

How To: On your hands and knees (easier) or toes (harder), place your hands under the chest, forefingers and thumbs touching in a triangle shape. Bend the elbows and lower down as far as you can, allowing the elbows to naturally flare out to the side. Contract the triceps back to start and repeat for 12 reps.

Reps/Sets/Duration: 12 reps

Next Exercise:  Kickbacks

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Kickbacks

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Paige Waehner

How To:  Prop the foot on a step or platform, resting one arm on the thigh for support. Hold a weight in the other hand, pulling the elbow up next to the ribcage. Contract triceps to straighten elbow, bringing weight up slightly above hip. Lower and repeat for 12 reps.

Reps/Sets/Duration: 12 reps

Next Exercise: Dips

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Dips

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Paige Waehner

How To: Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 12 reps.

Reps/Sets/Duration: 12 reps

Next Exercise: Seated Triceps Extensions

Repeat Circuit 1-3 times

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Circuit 2 - Seated Triceps Extensions

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Paige Waehner

How To:  Sit on a ball or chair and hold a heavy dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract the triceps and straighten elbows to beginning, repeating for 12 reps. 

Reps/Sets/Duration: 12 reps

Next Exercise: Band Pushdowns

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Band Pushdowns

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Paige Waehner

How To:   This can be done using a rope on a cable machine at the gym or with a band (as shown) attached at the top of a doorway with a small knot tied in the middle. Grab on to either end of the band and extend the arms, pulling down and slightly separating the bands at the bottom. Lift back until the elbows are at 90 degrees and repeat for 12 reps.

Reps/Sets/Duration: 12 reps

Next Exercise: Skull Crushers

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Skull Crushers

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Paige Waehner

How To:  Lie on a bench and hold a medium-heavy barbell in a narrow grip (about shoulder-width apart). Begin with the bar straight up over the chest, palms facing out. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat for 12 reps.

Reps/Sets/Duration: 12 reps

Repeat Circuit 1-3 times

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