Exercises For Triceps

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Best 14 Exercises For Triceps

by Valerie Zeller Valerie Zeller

1. Burpee

Burpee
Burpee
Burpee

Burpee

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

How to do Burpee

  • Stand with your feet shoulder-width apart and your hands at your sides.

  • Bend your knees and reach your palms to the floor in front of you.

  • Jump down into plank position on all fours, then lower your body down to a push-up position.

  • Complete the push-up, returning your body to plank position.

  • Jump your feet them forward, going back to the squatting position from earlier in the movement.

  • Press up and jump, raising your arms above your head. Enter gently and perform the practice.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

3. Dip

Dip
Dip

Dip

Dip is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires weight machine to do.

How to do Dip

  • The chest dip exercise is a variant of the tricep dip exercise that is primarily based upon the shoulder rather than the tricep muscle.

  • Start out by grasping the bars of a dip bar (if you do not know what this mechanism is ask for assistance) to force yourself up into the starting spot.

  • In the beginning posture of this movement your arms will be held upright and tight to the chest and knees lowered so that it never hits the wall.

  • Performing this movement, gradually lower your body into the ground, starting with your shoulders on the fall.

  • As you lower your body, your chest should be pointing down towards the ground at a 45 degree angle.

  • Continue to lower your body until you experience a pressure in your chest and neck, keep for a count and rise up to the starting spot.

  • Tips :

  • If you cannot do this exercise yet, it is necessary to get or use a spotter to keep onto your feet and assist you in the motion.

  • Prevent from trapping your elbows in the beginning spot and holding your core relaxed during the workout.

Dumbbell One Arm Standing Triceps Extension
Dumbbell One Arm Standing Triceps Extension

Dumbbell One Arm Standing Triceps Extension

Dumbbell One Arm Standing Triceps Extension is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell One Arm Standing Triceps Extension

  • The dumbbell standing one arm triceps extension is a single arm variant of the behind the neck tricep movement that strengthens and develops bigger muscles.

  • Start out standing with your feet shoulder width apart, your back straight and your abs pulled in.

  • Hold a dumbbell in your right hand with your palms facing up.

  • Raise the dumbbell above your head and gradually drop the dumbbell in an arc behind your back, ensuring that the dumbbell meets parallel with your neck.

  • Keep this place for a list.

  • Slowly lift the dumbbell back up to the starting spot.

  • Switch weapons and repeat for as many reps and sets as needed.

Plow Pose
Plow Pose
Plow Pose

Plow Pose

Plow Pose is a challenging yet rejuvenating yoga pose typically done at the end of a practice. The position helps reduce backache by opening up the neck and back, as well as stretching the spine and shoulders.

How to do Plow Pose

  • Begin by lying flat on your back, then raise your legs straight up to create an "L" shape with your torso.

  • Place your hands close to your thighs and bring your legs and feet upward, arms over your shoulders. Reach your feet to the floor behind your head and tuck your hands beneath.

Tricep Dip
Tricep Dip
Tricep Dip

Tricep Dip

Tricep Dip is a bodyweight exercise that works your triceps, deltoids, glutes and pecs and is a great easy move. When done correctly, it can effectively target your arms, buttocks, chest, legs, lower body, shoulders, upper body and upper chest. It requires no equipment to do.

Clean And Jerk
Clean And Jerk
Clean And Jerk

Clean And Jerk

Clean And Jerk is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Dumbbell Standing Triceps Extension
Dumbbell Standing Triceps Extension

Dumbbell Standing Triceps Extension

Dumbbell Standing Triceps Extension is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell Standing Triceps Extension

  • The dumbbell standing triceps extension works the tricep muscles by extending your arms behind your neck.

  • Start out standing with your feet shoulder width apart, holding your back straight and your abs pulled in.

  • Keep a dumbbell in your sides, with the palms facing up.

  • Raise the dumbbell above your head and gradually drop the dumbbell in an arc behind your head and keep for a count.

  • Slowly raise the dumbbell back up to the starting position.

Close Grip Push-Ups
Close Grip Push-Ups
Close Grip Push-Ups

Close Grip Push-Up

Close Grip Push-Ups is a bodyweight exercise that works your triceps and is a great challenging move. When done correctly, it can effectively target your arms and upper body. It requires no equipment to do.

How to do Close Grip Push-Ups

  • Start out lying on the floor in a push up stance with your feet stretched out behind you with your hands shoulder width apart.

  • Slowly move your palms backward such that the fingers and your thumbs are meeting and making either a triangle formation or as close together as practicable.

  • Drop yourself into the ground until your shoulder nearly hits the floor and stay.

  • Go down to the beginning point tightening the shoulders on the way back up.

  • Repeat with as many reps and sets as needed.

Turkish Get-Up
Turkish Get-Up
Turkish Get-Up

Turkish Get-Up

Turkish Get-Up is a strength exercise that works your triceps, deltoids, lats, rear deltoids, front deltoids and side deltoids and is a great challenging move. When done correctly, it can effectively target your arms, back, shoulders and upper body. It requires dumbbells to do.

Dumbbell Bench Press
Dumbbell Bench Press
Dumbbell Bench Press

Dumbbell Bench Pres

Dumbbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Bench Press

  • The dumbbell bench press movement is an alternative to the traditional barbell bench press workout, mainly used using dumbbells in lieu of a barbell.

  • Start out by choosing the dumbbells that you can handle, keeping them at your sides and then sitting on the edge of a flat bench.

  • Use the elbows and thrusting of your arms to raise the weights across your legs in your starting place.

  • Lay back onto the bench and on the move forward, force the dumbbells up about an inch high over the chest because that would be your starting spot.

  • The dumbbells will be placed with the center of the chest and then gradually move the dumbbells up over the body using both the shoulders and triceps for the motion upward.

  • Start the motion of the movement as long as the arms are straight and the dumbbells are immediately over your shoulders.

  • Squeeze your chest muscles as soon as you hit the top level and keep for a count, then return back to the starting point.

  • on the return move back, do not let momentum do the job or lower the dumbbells, you will be fighting gravity all the way down.

  • Tips :

  • Make sure when performing this exercise to breathe comfortably and deeply

  • Refrain from clanking the dumbbells together or turning them around as you get to the peak because that is inappropriate style.

Tricep Push-Ups
Tricep Push-Ups
Tricep Push-Ups

Tricep Push-Up

Tricep Push-Ups is a bodyweight exercise that works your triceps, deltoids, pecs, front deltoids, lower pecs and upper pecs and is a great simple move. When done correctly, it can effectively target your arms, chest, lower chest, shoulders, upper body and upper chest. It requires no equipment to do.

How to do Tricep Push-Ups

  • The near triceps pushup movement is a variation of the push up that separate the tricep muscles.

  • Start off lying down on the floor or a table, place your hands with thumbs together and lift your body up on your toes.

  • Bring your stomach in to hold your back and arms in a straight line.

  • Slowly drop your body into the floor until you are almost hitting the bottom.

  • In a guided way bring the body back up to the starting point.

  • Continue with as many reps and sets as needed.

Diamond Push-Ups
Diamond Push-Ups
Diamond Push-Ups

Diamond Push-Up

Diamond Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, lower pecs and upper pecs and is a great challenging move. When done correctly, it can effectively target your arms, chest, core, lower chest, shoulders, upper body, upper chest and waist. It requires no equipment to do.

Looking for more?

Check out these 297 exercises which target your arms, upper body, chest, upper chest and shoulders. Most of them require either no equipment or mat, weight machine, barbell or dumbbells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for triceps are there?

Now we have 297 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work triceps, deltoids, pecs, abs and calves.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.