Triceps exercises

The triceps is an important muscle not just because it makes your arms look good, but also because it's important that your hands are strong enough to hold your body so you can do harder and more advanced exercises over time. So it’s important to work out this muscle at least once a week.

Workout Duration: 15 minutes

Equipment Used: Light or medium weight dumbbells

Instructions: Choose just one exercise from each of the three groups below and do three sets of each exercise, following the number of reps shown under each one. Rest between sets as needed.

First group:

1. First exercise (Dumbbell Floor Press)

Lie on your back with knees slightly bent and feet on the floor. Hold a dumbbell in each hand and lift them to your chest so your triceps touch the floor and both arms form a 45-degree angle.
Lift the dumbbells up until your arms are almost straight then slowly go back to the start to finish one rep.
Repeat this exercise 8 to 10 times.

2. Second exercise (Single-Arm Dumbbell Floor Press)

Lie on your back with knees slightly bent and feet on the floor. Hold a dumbbell in your left hand and lift it to your chest so your triceps touch the floor and your arm forms a 45-degree angle.
Lift the dumbbell up until your arm is almost straight then slowly go back to the start to finish one rep.
Do this exercise 8 to 10 times on each side.

3. The third exercise (Alternating Dumbbell Floor Press)

Lie on your back with your knees bent a bit and feet on the floor. Hold a dumbbell in each hand and lift them up until both arms are straight.
Bend your left arm and slowly lower it to the ground until your elbow touches the floor and your arm forms a 45-degree angle with your body. Then go back to the start position and repeat on the other side to complete one rep.
Repeat this exercise 8 to 10 times.

Second set:

1. The first exercise (Pushup)

Get down on your hands and feet with your hands slightly open just under your shoulders and your feet straight back. Your body should make a straight line from head to heels.
Tighten your core and glutes, bend your elbows to lower your body toward the floor. Your elbows should form a 45 degree angle with your body. Then go back to the starting position to finish one rep.
Repeat this exercise 8 to 10 times.

2. The second exercise (Close-Grip Pushup)

Lower yourself on your hands and feet with your hands slightly apart right below your chest. Your feet should be straight behind you. Your body should form a straight line from head to feet.
Tighten your core and glutes, bend your elbows to lower your body toward the floor. Your elbows should be close to your body and aligned with your feet. Then go back to the starting position to finish one rep.
Repeat this exercise 8 to 10 times.

3. The third exercise (Hand-Release Pushup)

Lower yourself on your hands and feet with your hands slightly apart right below your shoulders. Your feet should be straight behind you. Your body should form a straight line from head to feet.
Tighten your core and glutes and bend your elbows to lower your body toward the ground. Your elbows should form a 45-degree angle with your body. When your body touches the ground, let it rest there and lift your arms a few centimeters off the ground. Then return to the starting position to complete one rep.
Repeat this exercise 8 to 10 times.

Third set:

1. First exercise (Lying Overhead Triceps Extension)

Lie on your back with your knees slightly bent and your feet on the ground. Hold a dumbbell in each hand and lift them up until your arms are fully straightened.

Slowly bend your elbows until the dumbbells are right next to your ears. Hold for a few seconds then return to the starting position to complete one rep.
Repeat this exercise 8 to 10 times.

2. Second exercise (Single-Arm Triceps Kickback)

Stand with your feet close together and knees slightly bent. Hold a dumbbell in each hand. Bend your elbows and keep them by your sides so each elbow makes a 90-degree angle.
Move one dumbbell back by straightening your arm and tighten your triceps muscle. Then slowly return to the starting position. Repeat with the other arm to complete one rep.
Repeat this exercise 8 to 10 times for each arm.

3. Third exercise (Dumbbell Triceps Kickback)

Stand with your feet close together and knees slightly bent. Hold a dumbbell in each hand and bend your elbows, keeping them at your sides so each elbow makes a 90-degree angle and the weights are at chest height.
Move the weights back by straightening your arms and squeeze your triceps. Then slowly return to the start to complete one rep.
Repeat this exercise 8 to 10 times.

4. Fourth exercise (Overhead Triceps Extension)

Stand with your feet a bit apart and hold a dumbbell in each hand. Then lift the weights above your head until both arms are straight and right beside your ears.
Bend your elbows and slowly lower the weights behind your head. Stop when your elbows make a 90-degree angle. Then straighten your arms again to return to the start and do one rep.
Repeat this exercise 8 to 10 times.

5. The fifth exercise (Triceps Dips)

Sit on the floor with your feet flat and knees bent. Place two dumbbells just behind your hips and put one palm on each dumbbell with your fingers facing your body.
Lift your hips off the floor keeping your arms straight. Then bend your arms and lower your body until your hips touch the floor. Return to start to do one rep.
Repeat this exercise 8 to 10 times.

Arm Exercises