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Push-ups are a great way to build your triceps and they don’t require any sort of equipment. To do a proper push-up, start by setting your hands wider than shoulder-width apart and then keeping your arms straight as you lower yourself toward the ground. Make sure to keep your back and legs straight throughout the motion.
Shop The Collection: DumbbellsOnce you reach the ground, use your triceps to push yourself back up until your arms are straight again. Do 3 sets of 10 reps to begin building strength in your triceps.
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Resistance bands are an excellent tool for building triceps muscles. To start, stand on one end of the band and pull the other end up with both hands so that your arms are fully extended. From there, slowly lower your arms down until your elbows are bent at 90 degrees and then press them back out until your arms are straight.
Shop The Collection: BarbellsDo this exercise for 2 sets of 10 reps and make sure to keep your core tight and your elbows close to your body.
Shop The Gear: Concorde Olympic Training Barbell – 33 lb, $214.99 USD
Tricep dips are another great exercise to build tricep muscles. To do this exercise correctly, sit on the edge of a bench or chair with your hands directly behind your hips and your feet flat on the floor. From there, lower your body towards the ground by bending your elbows and then press yourself back up again.
Do 3 sets of 10 reps to really work those triceps.
This exercise requires a cable machine but it is a great way to target your triceps specifically. To start, attach a straight bar to the cable pulley and grab it with an overhand grip. With your arms fully extended, lower the bar down until your elbows are bent at 90 degrees and then press it back up to full extension.
This exercise should be done for 3 sets of 10-15 reps.
Dumbbells are another great tool for building your triceps. To perform this exercise, start by laying flat on a bench with a dumbbell in each hand. From there, press the weights up above your chest until your arms are straight and then lower them back down to starting position.
Do 3 sets of 8 to 12 reps for best results.
Triceps kickbacks are a simple yet effective exercise that can help build triceps muscles. To start, stand with one foot forward and the other backward while holding a dumbbell in each hand. From there, bend your elbows and bring the weights up to your sides. Once you’ve reached this point, extend your arms backward until they are fully extended.
Do 2 sets of 10 reps on each arm to get the most out of this exercise.
Overhead extensions are another great triceps exercise that can be done with or without equipment. To do this exercise, start by sitting on the ground with your legs bent and feet flat on the floor. From there, hold a weight (or a towel) behind your head with both hands and then press it up until your arms are straight.
Do 3 sets of 10 reps for best results.
Close-grip bench presses are an excellent way to build triceps strength and size. To do this exercise correctly, start by lying down on a flat bench with your feet flat on the floor. From there, grab the bar with a slightly narrower than shoulder-width grip and press it up until your arms are straight.
Do 3 sets of 10-12 reps for best results.
Triceps pushdowns are a great exercise that can be done with a cable machine. To perform this exercise, start by standing in front of the cable machine with your feet shoulder-width apart and grab the bar with an overhand grip. From there, press the bar all the way down until your elbows are bent at 90 degrees and then press the bar back up until your arms are straight.
Do 3 sets of 10 reps for best results.
Skullcrushers are a great way to finish off your triceps workout. To do this exercise properly, lie on a flat bench with a dumbbell in each hand. From there, press the dumbbells up until your arms are straight and then lower them back down to the side of your head. Make sure to keep your elbows close to your body throughout the entire motion.
Do 3 sets of 10 reps for best results.
Building triceps muscles doesn't have to be difficult. By incorporating these 10 essential tips into your fitness routine, you'll be well on your way to having strong, toned triceps in no time!
