Favorite Triceps strength training exercises:

Remember is you are doing Chest exercises in the same workout you will also be working your triceps so take that into consideration when deciding how many sets you need to perform.

#1 Triceps Kickback

Summary: This is a fundamental triceps exercise and does not compromise the elbow like some other variations.  You can also handle some pretty decent weight with this exercise.  If yo don’t have a bench you can use a chair or even bend at the waist.

How to:  Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.  Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.  Keep your upper arm still throughout.

DB Triceps kickback



#2 Seated Triceps Extensions

Summary: Another basic exercise, but puts a little more strain on your elbows so start out with a lighter weight.

How to:  Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.  Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.  Keep your upper arms still throughout.

Seated DB Triceps Extension



#3 Triceps Bench Dips

Summary: Another very cool exercise that doesn’t even require any weights and can be done with a bench, a chair, or any solid elevated surface.

How to:  Start out with your palms down, hands forward on the edge of the bench and let then go down bending at the elbows.  Push back up to the starting position and you have completed one repetition.  Do 20 – 30 reps and you will feel the burn.

Triceps bench dips

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