Tricep Exercises

Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.

Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

Tips - have a training partner spot you while you are doing lying barbell extensions just in case you need help lifting the weight. For variety you can do this exercise with an ez bar or dumbbells.

Close Grip Bench Press

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.

Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.

Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

Tip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.

Tricep Push Downs

This exercise targets the triceps, particularly the outer head of the triceps.

Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Slowly lower to the starting position. Repeat.

Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep muscles. For variety you can use different bars attached to the overhead pulley (i.e. ez bar, V bar, etc.) to work the muscles at different angles.

Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Grab a light dumbbell in one hand. Stand beside a flat exercise bench. Bend over at the waist until your upper torso is parallel to the floor and place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

Tip - you can also do this exercise with a handle attached to a low cable pulley. This variation will keep constant tension on the triceps muscles.

Tricep Bench Dips

This is a good exercise that works all of the triceps, but it emphasizes the outer head a little more then the other two heads. Secondary stress is applied to the deltoids.

Place two flat exercise benches parallel to each other and about two and a half feet apart (you may need to adjust the distance a bit after you try the movement). Place your feet on one bench and your hands on the other bench. Keep your legs together and your hands just a bit narrower then shoulder width. Straighten your arms and position your body so it is L shaped between the two benches.

Bend your arms and slowly lower your body between the benches as far as comfortable. Hold this stretched position for a second. Straighten your arms and push yourself back up to the starting position. Repeat.

Tip - you can add resistance to this exercise by having a training partner place a weight plate on your lap.