Exercises for triceps

tricep muscles


The tricep is the largest muscle group in your arms. Whether you want to sculpt your arms or rid yourself of some flab in your arms, you cannot ignore working on your triceps. Exercises for triceps can be performed by using weight machines, free weights or resistance training which is a great way to tone your arms at home. Here are 3 common exercises for triceps that have been proven to get results.


 Exercises for Triceps With Free Weights

tricep extensions


Free weight exercises are great to tone the tricep muscles.

One of the best exercises with free weights for toning these muscles is the tricep extension.

To perform this exercise stand on your feet and slightly bend your knees. Now hold an appropriate weight above your head in a position that the weight is perpendicular to the ground. Bring the weight slowly down until it reaches ear level. Then, raise the weight above your head back to the starting position. Try to do about 8 repetitions in each set and complete 3 sets to tone your triceps effectively.


Tricep Kickback 

To perform the tricep kickback, a bench is recommended.

Stand to the right of the bench holding a free weight in your right hand with your palm facing in. Then, place the lower part of your left leg and your left hand on top of the bench. Lean forward until your upper body is at a forty five degree angle to the floor. Bend your right  elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. Slowly bend your arm to lower the weight. 8-12 repetitions are recommended and 3-4 set is ideal. 

tricep kickback

Body weight exercises

Body weight exercises for triceps are another great way to tone your triceps by simply using your body weight. Push-ups are very effective in this regard and a proven exercise to tone and sculpt the triceps. To perform push-ups, simply lay on your stomach with your palms facing the ground, toes pointed and elbows pointing outwards. Then, spread the weight on your toes and palms and just push yourself up off the ground.  Then, lower your body close to the ground, while maintaining your body weight on your toes and palms. Your body should not touch the ground. Try to accomplish 10 to 15 repetitions and complete 3-4 sets. Modifications can be done for those of us that are unable to successfully perform a push-up. One popular example is simply pushing your upper body weight instead of your whole body. Eventually, you’ll hopefully reach a fitness level high enough to perform it the regular way.