10 Exercises That Target the Triceps _ SparkPeople

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6/22/13 10 Exercises That Target the Triceps | SparkPeople

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10 Exercises That Target the Triceps

See More:fitness, strength training, exercises,jessica smith,

Spring is around the

corner, which means you'll

be bringing your short

sleeved and sleeveless

tops out of storage in no

time. Speaking of baring

your arms: Are yours in tip-

top shape? If not, you could

help build strength and

muscle tone in the most

common problem area of

the armsthe tricepsby

adding some additional

triceps exercises to your workout plan.

The primary function of the triceps brachii muscle is to extend (straighten) the elbow. It

has three heads, or bundles (hence the name triceps), all of which connect at the elbow

joint. And while this muscle plays a pretty important function in our daily activities, it also

tends to be a body part were most motivated to focus on right around tank top season!

Whether you want to build strength or look great in a sleeveless shirt (or both), here are

some of my favorite moves for toning up your triceps. The bonus with these is that many

of them also target the shoulders, which can give you an even more defined and

sculpted look.

Scroll below graphic to see actual workout names and instructions.

By: SparkPeople Guest Blogger, Jessica Smith, Certified Personal Trainer

3/4/2013 6:00 AM : 20 comments : 95,378 Views

Like 548,084 people like this. Be the first of y our

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#1: Posterior Triceps Press with Band

The movement of this exercise engages the muscles in

the back of the shoulder and the back of your arms(triceps). In this posi tion, the triceps kick in to help lift your

arm behind your body.

Start standing on a resistance band with right foot and

hold onto other end with left hand. Stand closer to the

handle you're holding for more resistance; further for less. Bend right knee and take a

wide step back with left leg, hinging forward slightly from the hips with a straight back.

Keeping the arm straight and palm facing behind you, press your arm back toward your

hip. Hold for one count, and then lower. Try for 3 sets of 20 reps with each arm before

switching sides.

#2: Overhead Triceps Extension with Band

A variation on a triceps extension (move #3), this

exercise uses a band at an overhead angle to challenge

the arm without stressing the joint.

Start in a spli t stance with left foot forward, right leg back,with the end of band under right foot. Stand closer to the

handle you're holding for more resistance; further for less.

Holding onto the end of band with your right hand, bend

the right elbow and lift arm up by ear (band should be

behind body). Extend arm up overhead, palm facing

away from body, then bend to lower. Try for 3 sets of 15 reps with each arm.

#3: Overhead Triceps Extensions with Dumbbell

Another version of a triceps extension, this single arm

overhead extension changes the angle of the arm slightly

and is a great move to try when you are ready for heavier

weights.

8 Amazing Exercises forthe TRX - 32 Comments
http://www.sparkpeople.com/blog/blog.asp?post=8_trxsuspension_system_workouts


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To do it, start standing with feet slightly wider than hips,

holding one dumbbell overhead, palm facing away from

body. Supporting elbow with opposite hand, bend arm

and lower dumbbell in front of head and towards the front

of the opposite shoulder. Extend arm back up to

complete one rep.

Try up to 3 sets of 12 reps on each arm.

#4: Triceps Dips

Triceps dips are an efficient exercise that doesnt require

any additional equipment to work your arms, so you can

do this one anytime, anywhere (even off the edge of the

couch, chair, desk, counter or stairs!

To do it, start seated on the edge of a stable surface with hands on the edge just

outside of hips. Walk feet slightly out and lift hips (keeping them close to edge). The

further your walk the feet away from your hips, the harder this exercise will be. Bend

elbows and lower hips toward the floor until arms are bent at about 90 degrees. Extend

arms and press body back up to complete one rep. Try up to 3 sets of 15 reps.

#5: Single-Arm Triceps Kickbacks

Triceps kickbacks (or extensions) can be

done in numerous angles, but one of my

favorite positions for this move is from a

quadruped (all fours) posture. Why? It

encourages good form by allowing you to keep your back flat and supported during the

arm extension so you get a lot more benefit (from challenge to support) from a single

move.

To do it, start kneeling with a dumbbell (or end of an anchored resistance band) in one

hand. Bend elbow up by side of the ribcage, keeping arm close to the body. Withoutmoving the upper arm, straighten the elbow, reaching weight toward your hip. Return to

bent position to complete one rep. Avoid swinging the weight and try to keep elbow in

the same position (close to the side of the body) during the entire exercise. Try up to 3

sets of 15 reps on both sides.

#6: Kneeling Triceps Tap

This exercise that is an excellent body

weight alternative to some harder moves

like triceps push-ups. But dont let it fool

you, if you do enough reps, youll really challenge your arms!

Start on all fours and bend elbows to touch the floor just beneath the shoulders, keeping

palms pressed flat on the floor. Brace abs in and press away from floor, straightening

the elbows to complete one rep. Try up to 3 sets of 20 reps. Too easy? Make it more

challenging by bringing knees further away from arms (as if in a modified push-up

position).

#7: Bodyweight Triceps Presses

I love this multi-tasking move that not only

will target your triceps but your abs too! Its

also a nice equipment-free alternative if

dips are too tough for your shoulders or

your wrists.

To do it, start seated with knees bent and together, feet flat on the floor. Lean back onto


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elbows, forearms and hands flat on the floor, and upper body propped up so that

shoulders are directly over the elbows. Brace abs in tight and straighten the elbows,

pressing back up into full seated position. Bend elbows and lower arms back to floor to

complete one rep. If its too tough to go all the way back to the ground, simply bend

elbows and lower as far back as possible and then press up from there. Try up to 3 sets

of 20 reps.

#8: Triceps Skull Crushers

This triceps-targeting move can be done

with a dumbbell or a weighted bar, andreally adds the extra resistance of gravity

with the angle of this extension.

Start lying on back on the floor or a weight bench, with knees bent, feet flat, holding

ends of one heavier dumbbell or a bar (keep hands close together if using a bar). Bend

elbows and lower weight towards forehead, making sure elbows stay above shoulders

as they bend. Extend arms back up to complete one rep. Try up to 3 sets of 15 reps.

#9: Triceps Push-Ups

This push-up variation, common in Pilates

and yoga, puts more emphasis on the

triceps, though the chest and shoulders

are also activated in this movement.

To do it, start in a modified (or full) push-up posi tion with hands placed under shoulders.

Keeping spine straight and abs tight bend elbows and lower chest towards floor,

keeping elbows close to the ribcage and pointing them backnot to the sides. Press

back up to complete one rep. Try for 3 sets of up to 12 reps.

#10: Close Grip Chest Press

Basically an upside down triceps push up,

this move can be a great way to build up

strength for tougher moves such as push-

ups and dips. A closer grip on a weight or bar helps target the triceps more than a

traditional (wider grip) chest press.

Start lying on back on the floor or a weight bench, with knees bent, feet flat, holding

dumbbells with palms facing away from body. Bend elbows in by sides (arms should

touch the sides of your torso as they bend) then press back up. Try up to 3 sets of 15

reps.

Keep reading: Research Reveals Best Triceps Exercises

How many of these triceps moves are part of your workout plan? Whats your

favorite move for toning the triceps?

About the Author

Jessica Smith is co-author of the Thin in 10Weight Loss Plan (Sunrise River Press, 2012),

and a certified wellcoach, personal trainerand

group fitness instructor. Having started her own

fitness journey more than 40 pounds ago, Jessica

knows how challenging it can be to lose weight

(and keep it off). Recently named one of

Sharecare's Top 10 Online Influencers, she loves

finding and sharing the latest info on weight loss,

fitness, and healthy lifestyle habits. The star of

several best-selling exercise DVDs, Jessica has

over 13 years of experience in the industry, and holds a bachelor's degree in

Communications from Fordham University.
http://www.sharecare.com/static/sharecare-now-fitness-top-ten-infographichttp://www.dailyspark.com/blog.asp?post=the_lose_your_love_handles_workout#http://www.thinin10.com/http://jessicasmithtv.com/http://www.dailyspark.com/blog.asp?post=study_reveals_top_3_tricepstoning_exercises


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Leave a Comment

I do most of these at weight lifting class. my favorite is the dips and I do

mine with a 22 lb. weigh plate on my lap. I also love the skull crushers.

Cool move. - 4/18/2013 10:45:27 PM

TACDGB 20

Report Inappropriate Comment

Great series of tricep exercises! Pinned it! - 4/18/2013 2:08:16 AMTXPATRIOT 19


how do I save this to my favorites? I dopn't see that option - 4/10/2013

3:50:52 PM

GK1963 18


Never did 6 and 7. Good addition to repertoire. - 4/1/2013 8:10:08 PMKBEHNKE81 17


do you do all of these or jus t pick 2 or 3? - 3/31/2013 8:37:01 PMJUDY_GIRL1969 16


I need to work these in. I have no arm strength - 3/8/2013 1:50:21 AMKUTEY5041 15


I will be trying som e of these - some are out of my ability because of

injuries - 3/5/2013 3:36:03 PM

SJKENT1 14


Due to physical disabilities I can't do any floor exercises but a few of the

others look good. - 3/5/2013 11:59:16 AM

KAYYAK1 13


With my bad knee and way to much weight it is "VERY" hard for me to do

any floor exercises. Can you change it up a little and still get a good turn

out? - 3/5/2013 10:22:15 AM

2DIETORNOT2DIET 12


You've got to log in to save this to favorites (scro ll to the bottom and log in

to make comm ents even if you don't mean to make a comment). The

'

TANRAZZ 11

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, .

is why you have to log in to this section of the site if you're already logged

in to every other part. ;) - 3/5/2013 9:51:46 AM


I hate all of them, but I love getting them over with! - 3/4/2013 11:50:37 PMDALID414 10


I love that you can s ave these in favorites. - 3/4/2013 4:01:29 PMILOVEFOOD590 9


Hello just wanted how m any calories are burned in this work out? -

3/4/2013 12:53:19 PM

MELK18 8


OH , now I see it, I was go ing to ask how I can save this, however; after

logging in I immediately saw the saved button. This is a keeper.. ty I was

jus t thinking of searching it the other day and am so glad to see it here. :D

:))))))) - 3/4/2013 12:39:39 PM

DALADYDENEESE 7


oh wow I AM so p leased, I couldn't find the save button, then I logged in

and there it was! I was jus t making a m ental note to research this today..

Okay , here it is i t's definetly a keeper. THANKS for the info :D :))) - 3/4/2013

12:38:00 PM

DALADYDENEESE 6


Gonna get s tarted with these right away -- I've been trying to keep s teady

with triceps exercises over the winter, but this is motivating me to really

kick it up a notch especially with summer around the corner! - 3/4/2013

12:04:09 PM

CLARAELIZABETH1 5


sorry, but those are not tricep dips. Those are bench dips . Tricep dips put

more s tress on the triceps and you need dip bars to do them. They are my

favorite triceps exercise, and they are als o a lot of fun! - 3/4/2013 9:22:50AM

NAUSIKAA 4


Looks great. I can't do the floor exercises yet but will save this information.

Thanks! - 3/4/2013 9:07:21 AM

SUSAN727 3


Im going to commit to these exercises everyday. - 3/4/2013 8:57:30 AMPHATDIVABBW 2


Thanks for posting this! Very helpful! - 3/4/2013 7:33:09 AMCHERYL98 1


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10 Exercises That Target the Triceps _ SparkPeople