Triceps exercises

Triceps extension with resistance band

Sit or stand upright with back straight, arms at your sides and elbows bent 90 degrees.

Attach centre part of resistance band to any stable object at your elbow level and hold either end of the band in each hand.

Now extend your elbows against the band and feel tension in the band.

Repeat.

Triceps Kickback with dumbbell:

Stand to the right of the bench and hold a dumbbell in your right hand with the palm facing you.

Lean forward from your hips at 90 degree angle and place your left hand and knee on the bench. Keep your back straight and slightly bend your right knee.

Keep your upper arm attached to your side and bend your elbow 90 degrees with a dumbbell in hand. Make sure you keep your upper arm stable and elbow close to your body.

Slowly extend your arm till elbow fully straighten and then return to start position. Repeat till you desire.

Switch side and repeat.

Muscles:

Triceps.

Variation:

You can hold kettlebell instead of dumbbell and perform same above exercise.

Triceps kick backs on stability ball:

Stand next to a stability ball with feet shoulder width apart. Lean forward from your waist and slightly bend your knees.

Place one hand on a top of stability ball and hold a dumbbell with the opposite hand. Keep your back straight.

Upper arm should be fixed with your body and elbow bent 90 degrees with a dumbbell in hand.

Now slowly straighten your elbow back. Repeat.

Lying front chest dumbbell extension:

Lie on your back on a bench and grab a dumbbell in each hand. Extend your arms in front of your chest with palms facing each other.

Now slowly bend your elbows and bring dumbbells to each side of your head.

Then lift the dumbbells back to the starting position and repeat.

Variation:

Lie on your back on a decline or incline bench and perform motion like above mention.

Use barbell and perform above exercise.

Overhead dumbbell extension:

Lie on your back on a bench and grab a dumbbell in each hand. Extend your arms over your head with palms facing up.

Upper arms should be besides your head throughout exercise.

Now slowly bend your elbows and bring dumbbells behind your head.

Then lift the dumbbells back to the starting position and repeat.

Variation:

Use barbell instead of dumbbell and perform above exercise.

Lie on your back on an incline and decline bench and perform

Sit or stand and perform overhead extension with dumbbell or barbell.

Seated triceps extension with single dumbbell:

Sit on a chair or a bench and keep your back straight. Hold a dumbbell with both hands over your head.

Now slowly bend your elbows and bring a dumbbell down behind your neck while keeping upper arm fixed to the start position.

Then raise the dumbbell up to the starting position and repeat.

Variation:

Stand and perform above exercise.

Single arm dumbbell extension: by holding a dumbbell in one hand and repeat on the opposite side.

Seated dumbbell extension:

Sit with feet on the floor and hold dumbbells in each hand.

Lean forward from your hips. Keep your arms at your sides and bend elbows around 90 degrees.

Now slowly extend your elbows and return to the starting position and repeat.

Decline dumbbell extension:

Lie on your back on the decline bench with leg secure at the end of the bench. Hold a dumbbell in each hand with palms facing each other and extend your arms in front of your chest.

Now slowly bend your elbows and bring dumbbells towards your forehead without touching it or slightly beside your head.

Make sure you keep your upper arm stable throughout the exercise. Repeat.

Lying barbell extension

Lie on your back on the bench. Hold a barbell with both hands with less than shoulder width apart and palms facing forward.

Extend your arms in front of your chest.

Now slowly bend your elbows and bring the barbell behind your head and keep your upper arms stationary.

Then straighten your arms and come back to the starting position and repeat.

Decline barbell extension:

Lie on your back on the decline bench with keep legs secure with a strap or leg pad. Hold a barbell with narrow grip with palms facing forward.

Now slowly bend your elbows and bring a barbell towards your forehead or behind your head. Keep your upper arm stationary throughout the exercise.

Then extend your elbows and come back to the starting position.

Repeat till your desire goal.

Variation:

Incline barbell extension: lie on your back on the incline bench and perform same above

Standing overhead dumbbell extension:

Stand with feet around hip width apart. Garb a dumbbell with each hand and extend your arms overhead with palms facing forward. Your arm should be shoulder width apart.

Slowly bend your elbows and bring dumbbells behind your head while remaining your upper arm stationary. Make sure you only move your forearm.

Then extend your elbows and come back to start position.

Repeat.

Muscles:

Triceps, anconeus

Variation:

Sit on the chair or bench and feet flat on the floor and perform same above.

Variation:

Come onto kneeling position and perform same above

Standing overhead barbell extension:

Stand with feet around hip width apart. Grasp a barbell with less than shoulder width apart and palms facing forward.

Straighten your arms overhead. Slowly bend your elbows and bring a barbell behind your head. Pause for 2 sec and return to start position. Try not to move your upper arms and only move your forearms.

Repeat.

Variation:

Sit on the bench or chair with feet flat on the floor and perform same above.

Arm extension with dumbbell:

Stand with feet around shoulder-width apart.

Now lean forward from your waist and slightly bend your knees to sink recruitment of hip muscles and enhance contraction of abdominal muscles.

Keep your head, neck and back in a single alignment and tighten your abdominal muscles.

Place your arms at your side and bend your elbows at 90 degree angle.

Grab a pair of dumbbells in each hand.

Now straighten your arms while maintaining your core stable.

Return to the starting position and repeat.

Seated Bent over dumbbell extension:

Sit on the bench or chair with feet flat on the floor. Rest your arms at your sides, grasping a dumbbell in each hand with palms facing you.

Lean your body forward from your waist, make sure that your keep your back straight and aligned with head.

Bend your elbows at around 90 degrees and your upper arms should be at your sides of body, and make sure that your upper arms in aligned with your trunk throughout the movement.

Slowly straighten your elbows and pause for 1 second and then return to the start position. Repeat.

Standing bent over dumbbell extension:

Stand with feet around hip width apart. Lean your body from your waist and slightly bend your knees.

Hold dumbbells in both hands at the sides of the body with palms facing you. Make sure you keep your back straight and aligned with your head.

Bend your elbows at 90 degree angle and keep your upper arms at sides of your body, in aligned with your trunk.

Slowly straighten your elbows and bring dumbbells at the side of back hips. Make sure you only move your forearm without moving your upper arm.

Straighten your elbows and come back to start position. Repeat.

Triceps Dips:

Begin with sitting at the edge of the chair or bench. Place your hands on either side of your body on the edge of stable chair or bench with fingers facing forward.

Bend your knees at 90 degrees and place feet hip width apart on the floor away from the bench.

Slowly slide your buttocks forward in front of the chair or bench.

Straighten your elbows and keep your back straight and close to the bench.

Now slowly lower your body down towards the floor by bending both elbows at around 90 degrees.

Then slowly push yourself back up to the starting position by extending both elbows.

Variation:

Bend your knee around 100 degrees and perform as mention above.

Muscles:

Triceps, anterior deltoid, pectoralis major, pectoralis minor, rhomboids, trapezius, levator scapulae, latissimus dorsi, biceps.

Leg straight triceps dips:

Begin with sitting at the edge of the chair or bench. Place your hands shoulder width apart on the edge of stable chair or bench, hands on each side of your body.

Extend your legs and place heels little close to each other or hip width apart on the floor.

Slowly slide your buttocks forward in front of the chair or bench.

Straighten your elbows and keep your back straight and close to the bench.

Now slowly lower your body down towards the floor by bending both elbows at around 90 degrees or until you feel a slight stretch in your shoulder or chest.

Then slowly push yourself back up to the starting position by extending both elbows.

Muscles:

Triceps, anterior deltoid, pectoralis major or minor, rhomboids, levator scapulae, latissimus dorsi.

Variation:

Beginners should start from low level height chair or bench.

To add resistance, use medium height.

For heavy resistance, use high level height chair or bench.

Triceps dips on floor:

Sit on the floor with knees bent and feet flat together on the floor.

Rest your hands behind you on either side of hips with fingertips pointed forward and elbows pointed back.

Your hands should be shoulder width apart and slightly bend your elbows. Keep your back straight and abs engaged.

Now slowly straighten your arms and lift your hips off the floor.

Then bend your elbows and come to the starting position but make sure you do not touch the floor and repeat till your goal.

Muscles:

Triceps, anterior deltoid, pectoralis major, pectoralis minor, rhomboids, trapezius, levator scapulae, latissimus dorsi, biceps.

One leg triceps dips

Sit on the floor with knees bent and feet on the floor. Hands next to the hips with fingers pointed to your butt.

Extend right leg straight up (or lift bent knee up) with toes pointed towards the ceiling.

Now slowly lift your hips off the floor and hold for 1 sec.

Bend your elbows and bring hips near the floor without touching it.

Repeat 10 dips with right leg up.

Then extend your left leg and perform 10 dips.

One arm triceps dips:

Sit on the floor with knees bent and feet on the floor. Hands next to the hips and fingers pointed to your butt.

Lift right arm off the floor and fingers pointed towards the ceiling.

Raise your hips off the floor and come back to start position without touching the floor, repeat 5-8 dips with right arm up.

Then lift your left arm up and perform 5-8 dips.

Tricpes dips with one arm and one leg up:

Sit on the floor, knees bent and feet on the floor. Hands behind you and fingers pointed to your butt.

As you lift hips off the floor, raise your right arm and left leg off the floor, toes and fingers pointed towards the ceiling.

Come back to the start position and hips on the floor and repeat dips with opposite arm and leg.

Parallel bar triceps dips:

Stand in the parallel bars and facing away from the bar with feet together and rest your hands either side bar.

Slightly lean your body forward from your waist by bending your elbows at around 90 degrees.

Now lift your body up off the floor by extending your elbows. Return to the start position and repeat.

Triceps dips between two benches:

Set two benches parallel to each other and distance between two benches should be your leg length.

Sit on the edge of the bench and place your hands either side of your body and feet on the other bench.

Your hands should be shoulder width apart and fingers facing forward.

Slowly slide your buttock forward off the bench and balance your body by hands on one bench and feet on the other bench.

Lower your body down near the floor (without touching it) by bending elbows at 90 degrees and then lift your body up by extending your arms.

Repeat till your desire goal.

Muscle:

Triceps, anterior deltoid, pectoralis major, pectoalis minor, rhomboids, levator scapulae, latissimus dorsi, biceps, lower trapezius

Triceps dips on two medicine balls:

Sit on the floor with knees bent and feet flat on the floor. Place medicine balls next to your hips and rest your hands on the top of medicine ball with fingers facing your forward.

Bend your elbows with pointed backward.

Lift your hips off the floor by extending your elbows and pushing your hands against the balls. Hold for 1 sec and bend your elbows and come back to start position and repeat.

Triceps dips on one medicine ball:

Sit on the floor with knees bent and feet flat on the floor.

Place a medicine ball behind your back and rest your hands on the ball with fingers facing your back, and bend your elbows.

Slowly extend your arms and lift your hips off the floor. Then bend your elbows and come back to start position and repeat till your desire goal.

Warrior 3 triceps kick back with dumbbell:

Stand with feet together, holding a dumbbell with each hand. Bend your elbows and bring elbows behind you, and pull dumbbells at the side of your chest.

Bend your left knee slightly and lean your upper torso forward from your waist and extend your right leg behind you until your upper trunk and right leg are parallel to the floor, and right toes pointed back.

Keep your back and head straight, looking at the floor. Make sure your head, upper trunk and right leg and right foot form a straight line. This is your starting position.

Now extend your arms straight behind you and lift the dumbbells up towards the ceiling. Lower them down to the starting position.

Repeat. Switch side and repeat.

Muscles:

Triceps, Quadriceps, hamstrings, gluteus maximus, adductor magnus, back muscles, chest, shoulders, abs, and obliques

Triceps kick backs on chair or table

Place a sturdy and high backed chair in front of you

Hold the top of the chair with your right hand. Stand with your feet around shoulder width apart. Pull abs in and keep your back straight

Slightly lean forward from your waist and slightly bend your knees.

Hold a dumbbell with left hand. Keep your back straight. Upper arm should be fixed with your body and left elbow bent 90 degrees with a dumbbell in hand. This is your starting position.

Now slowly straighten your elbow back, hold for 1 sec and return to the starting position.

Repeat 12-15 times. Switch side and repeat.