Triceps Exercise and Their Benefits

Triceps are arm muscles located in the back part of arms. The triceps muscles help to stretch your arm. It helps your arm to pull, push, and add upper definition in the body. Most of the people do not know the importance of arms until they lift arms and claps. Giving proper training to arms helps to build the muscles and tone it. Here are the different types of exercises for the arm to burn the arm fats.

Triceps Exercise for Women

Triceps Extension

The triceps extension is a simple exercise for women. You can use a resistance band or dumbbells for doing a triceps extension.

How to do?

  • Take a 10-pound dumbbell and hold it in your hands.
  • Keep your both feet at your shoulder width and let your abs engage and relax your shoulders.
  • Gently lift your hands overhead and stretch complete arms and keep your palm facing to the roof.
  • Bend your elbows and take down your forearms back of your head till they come close to your biceps.
  • Breath out and get your forearm back in your beginning point.

Sets and Reps

  • Perform 2-sets of 10-reps.

Lying Triceps Extension/Skull Crushers

It is a variation of triceps extensions. It is a challenging workout that engages your triceps opposite to gravity when lying down.

How to Skull Crushers?

  • Lie down over a bench. Take a 5-pound dumbbell in each hand, let your palms face each other, and the arms reached out up.
  • Flex your elbows and lower down the dumbbells close to your shoulders.
  • Pause and take your lower arms back to the beginning position.

Sets and Reps

Perform 2-sets of 10-reps to burn the fat.

Triceps Dips

Triceps dips are a triceps exercise. It works on biceps, triceps, back, shoulders, hamstrings, and glutes muscles.  It is an effective triceps exercise, which can be done at home. You will see the result after doing regular workout.

How to do?

  • Stand straight facing a bench. Takedown your body and hold the bench by keeping your hands back.
  • Let your fist face ahead, and the legs are stretched.
  • Keep your abs engage and provide to your body using your heels.
  • Gently take down your body and keep your back straight till elbows reach a 90-degree angle.
  • Slowly lift to the beginning point.

Sets and Reps

Perform 3-sets of 5-reps.

Triceps Push-Ups

The triceps push-ups are the same as normal push-ups that target on the muscles of quads, core, triceps, biceps, hamstrings, back, and shoulder.

How to do?

  • Lie down with your stomach and elevate your body by supporting with palm and toes.
  • Place your palms near than the width of your shoulders.
  • Takedown you are body until your chest comes over the floor. Breath-in while doing triceps push-up exercise and take a pause.
  • Then lift your body to return to your beginning point.

Set and Reps

Perform 2-sets of 10-reps.

Ball Push-Ups

The ball push-up exercise is the same as triceps push-ups using a medicine ball. It is more challenging exercise as you require to balance your body weight. Balancing weight helps to engage your muscles in triceps.

How to do?

  • Keep a medicine ball close to you.
  • Place your palm over the ball, keep fingers facing outward.
  • Your palm should be facing each other and keep your arm stretched.
  • Let your legs straight and stretched. Balance your lower body by bending your toes and getting near the floor.
  • Gently lower down till your chest touches the medicinal ball.
  • Lift backside using your strength with a starting point.

Side Push-Ups Exercise for Triceps

The side push-up workout for triceps helps to tone your muscles of back, shoulder, and triceps muscles. This exercise is the same as normal push-ups but slightly different from the traditional workout. The good part of side push-ups is it will not require any weight for doing this workout.

How to do?

  • Rests on one side and keep one foot on another. Let your abas engage and keep palm on the ground using your top arm. Fold the other arm over your midsection.
  • Utilize your top arm to drive your chest area upward till it is completely stretch.
  • Hold and afterward bring down your body. Breathe in as you do as such.

Sets and Reps

Perform 2-sets of 10-reps on both sides.

One-Arm Press

The one-arm press is similar workout like triceps extension, but in one arm press, you will use only one arm at one time.  Using one arm helps to make the workout more challenging and effective.

How to do?

  • Stand with your feet by keeping your shoulder width and hold dumbbells in your both hands.
  • Bend your arms and get them near to your chest.
  • Lift one arm straight over your head. It is your beginning point.
  • Bend your elbow and take down your forearm back till the dumbbell come close to your shoulder. Make sure your little finger facing to the roof.
  • Gently take your forearm upward till your hand is totally stretched.

Sets and Reps

Perform 2-sets of 10-reps for your arms.

One-Arm Kickback

The one arm kickback is slightly the same as single-arm triceps workout. The difference is that it works on back, shoulders, and biceps.

How to do?

  • Keep 10-pounds of dumbbells on per side of an exercise bench.
  • Place one knee on the exercise bench and flex down. Set your body parallel to the floor and adjust it by putting one palm on the bench and grip other legs over the ground with the knee somewhat flexed.
  • Take up the dumbbell, put your upper arm near to your body at 90-degree angles using your forearm. Point the forearm down.
  • Breath out and stretch your forearm back.
  • Hold for one moment, breath in, and get your forearm back to the beginning point.

Sets and Reps

Perform 3-sets of 10 reps.

Triceps Press by Resistance Band

Triceps press using resistance band is similar like skull crushers, but in this workout, you will use a resistance band. It creates more fun, as well as more challenging.

How to do?

  • Take the resistance band ends in your hands and put your feet in the center of a resistance band.
  • Pick the handles of your resistance band on your shoulders. Let your elbows point ahead.
  • Stretch your forearms upward until your hands are completely stretched.
  • Hold for one moment and breath in to take down your forearms to the beginning point.

Sets and Reps

Perform 2-sets of 10-reps.

Bent-Over Row

Bent over row is the best exercise that engaging muscles of triceps, biceps, shoulders, core, and back. This workout will need a barbell.

How to do?

  • Take a barbell and keep shoulder-width distance between your hands and flex your waist.
  • Keep your back straight and knees slightly flexed.
  • Let your core engaged and take up the barbell near your chest.
  • Hold for one moment and lower it back to the beginning point.
  • Keep your back straight and core engaged in the entire workout.

Set and Reps

Perform 2-sets of 10-reps.

Side Plank by Dumbbell Raise

Side plank using dumbbell raise is the best work out for triceps, back, core, chest, and glutes.

How to do?

  • Consider side plank pose by lying on your one side.
  • Place your one foot on your other side.
  • Take 5-pound weight with the top hand and put your other hand on the ground. Ensure your palm is level on the ground.
  • Lift your top hand and stretch it straight upward.
  • Gently bring your top hand downside to the beginning point.

Set and Reps

Perform 1-set of 10-reps on both sides.

Close Grip Bench Press

The close grip bench press is a triceps workout that works on chest, biceps, shoulders, triceps, and core.

How to do?

  • Lie down over a bench and hold the barbell.
  • Put your hands at your shoulder distance, let arm stretched and palm facing ahead.
  • Gently take down your forearm till the barbell reach near your chest. Breath in and continue doing.
  • Take one-moment pause and breath out, then lift your arms upward and take them back to the beginning point.

Sets and Reps

Perform 2-sets of 10-reps.

Reverse Grip Triceps Pushdown

The reverse grip of triceps pushdown helps to tone your triceps, shoulders, and biceps.

How to do?

  • Connect a straight bar on a high block in your gym.
  • Hold the bar using your palm facing up, keep your feet and arms at your shoulder width and elbows near your body.
  • Pull the attached bar down near your chest. Put your upper arms motionless. It is your beginning point.
  • Breath in and get straight attachment near your hips end.
  • Breath out and take your forearms back upward to the beginning point.

Sets and Reps

Perform 2-sets of 10-reps.

Stability Ball Push-Up

The push up using stability ball similar to triceps push-ups, but it will require medicine ball. The medicine ball brings a higher level in this exercise and also increase your strength and stability.

How to do?

  • Balance your upper body by keeping palms flat on the floor.
  • Place your toes over a medicine ball and support your body.
  • Let your arms stretched, keep core engage, and palms somewhat closer to your shoulder width.
  • Bend your elbows and lower down till your upper arms at 90 degrees using your forearms.
  • Breath in and gently comes upward to the beginning point.

Sets and Reps

Perform 2-sets of 12-reps.

Triceps Horizontal Press Using Resistance Band

This triceps exercise requires a resistance band, which is same as vertical press. This workout is more challenging.

How to do?

  • Take the ends of the resistance band and step over it to make it motionless.
  • Flex a little ahead, bend your knees, and stretch the resistance band till your shoulders and elbows face backside. It is your beginning point.
  • Gently move your forearms back till your arms are stretched.
  • Breath out and return to the starting point.

Triceps workout for men

Close-grip Bench Press


The bench press is an excellent work out for your core and chest muscles. The change is you have to use grip to stretch your arms.

Keeping your hand near together work best on triceps to make it more challenging, which brings more strength and growth.

How to do it?

  • Take a barbell using your overhand grip that should have a distance of shoulder width.
  • Hold it over your sternum using your arms straight.
  • Takedown the bar, pause, and press the bar back upward to the beginning point.

Rope Triceps Pushdown

The triceps pushdown using a rope is the best exercise for men to strengthen triceps. This exercise work only if you perform it properly. Using more weight will engage your shoulder and back muscles. If you feel difficulty for lowering your shoulders, then reduce your load.

How to do?

  • Add a rope handle to the high tool of a cable station.
  • Flex your arms and take the bar with your overhand grip and keep your hand at your shoulder-width distance. Add your upper arms beside your sides.
  • Push the bar downward without moving upper arms until your elbows are clasped.
  • Gently come back to the beginning point.

Triceps Dips

As you will lift the whole bodyweight, your triceps get more work against a heavy load than the normal triceps exercise.

How to do?

  • Lift yourself upward on parallel bars using your torso perpendicular to the ground. You will balance this pose in the whole exercise.
  • Flex your knees and meet your ankles. Gently reduce your body till your shoulder joints are level to your elbows.
  • Drive back upward your elbows are closely straight but not clasped. If you have shoulder problems, then skip this exercise.

Overhead – Triceps Extension

When you engage triceps, many of the people forget that there are 3-parts of muscles such as lateral head, long head, and medial head. The long head may not always get the attention to require unless you don’t do it continuously like overhead triceps extension using arms.

How to do?

  • Sit comfortably on a bench and take one dumbbell. Make a diamond shape using both hands to grasp the top end of your weight. Life your dumbbell on your head and put your elbows upward and engage the core.
  • Takedown the dumbbell from the top of the back by flexing your elbow, balance your chest strong and keep shoulders motionless.
  • Lift the weight by completely stretching your arms, take pause and squeeze at peak of the movement.

Skull crushers

While the skull crushers have different variations of this move, they all have one common thing that is elbow extension. As the upper arms get clasped in a position, the lateral and long triceps heads get into play. Raising the bench angles will engage your triceps long head. Performing the skull crusher movement on a decline bench put more stress on lateral triceps head.

How to do?

  • Grasp the EZ bar over the inner grips by the overhand grip and stretched to your arms straight upward.
  • Put your elbows together and tucked in, gently reduce the bar until it comes over an inch from your forehead.
  • Always put your upper arms 90 degrees to the floor.
  • Gently stretch your arms back to the beginning point without clasping your elbows.

Benefits of Triceps Exercises

The triceps muscles have three head muscles at the backside of the upper and back arm. These muscles help to stretch the elbow and long heads to help the latissimus dorsi muscle available on the back. It gets the arm to the body.

Building strong triceps helps to tone and strengthen your upper body. It assists in many everyday activities and athletic performance.


Passing or throwing the ball and playing basketball are those movements that need the use of triceps. Having strong triceps can help to perform these activities perfectly with better power. When your triceps contract isometrically to balance a particular angle of elbow, they help to perform fine motor movement activities such as writing. Powerful triceps make your balance a stationary position for more time.

Prevent injuries

Doing regular triceps exercise helps to prevent tendinitis exposure, especially when you use them constantly in different movements such as hammering or throwing.  Check with your doctor if you feel a nagging pain in the part of your backside upper arms close to your elbow.

Building triceps strength helps to prevent injury risk of overuse of muscles instead of joint. It will take more responsibility while doing actions. Do the above exercises for gaining better strength in triceps.

Develop Upper Body

The triceps muscles with push up or bench press are two essential movements for the chest training. Strengthening triceps muscles can get improve from exercises. Perform more bench press for developing chest muscles. Doing more push-ups assist in extending fitness tests such as military tests.

Having a strong chest and triceps can make you do pushing movements with ease.  These activities can range from using a shopping cart, driving a stroller, or stopping an opponent while playing rugby or football.

Arm Circumference

Doing triceps exercise increase should be targeted every muscle. Ignoring some upper arm muscles can stop you from strengthening your arm muscles. Often, bodybuilders look to get more girth in the upper arm. Powerful triceps linked with strong biceps to create the desired size.


These workout helps to tone arms so, keep these points in mind.

  • Weight loss does not happen to one part of the body. Reduce fat before toning muscles.
  • Eat healthy foods such as lean protein, leafy veggies, healthy fats, fiber, fruits that help to slim down.
  • Skip junk foods, processed carbs, sugar-loaded foods, aerated drinks.
  • Perform entire body workout for at least 3-hours every week.
  • Avoid eating carbs after 7 pm.
  • Sleep at least 7-8 hours to help your muscles to repair and rebuild.


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