10 Exercises That Target the Triceps _ SparkPeople
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10 Exercises That Target the Triceps
See More:fitness, strength training, exercises,jessica smith,
Spring is around the
corner, which means you'll
be bringing your short
sleeved and sleeveless
tops out of storage in no
time. Speaking of baring
your arms: Are yours in tip-
top shape? If not, you could
help build strength and
muscle tone in the most
common problem area of
the armsthe tricepsby
adding some additional
triceps exercises to your workout plan.
The primary function of the triceps brachii muscle is to extend (straighten) the elbow. It
has three heads, or bundles (hence the name triceps), all of which connect at the elbow
joint. And while this muscle plays a pretty important function in our daily activities, it also
tends to be a body part were most motivated to focus on right around tank top season!
Whether you want to build strength or look great in a sleeveless shirt (or both), here are
some of my favorite moves for toning up your triceps. The bonus with these is that many
of them also target the shoulders, which can give you an even more defined and
sculpted look.
Scroll below graphic to see actual workout names and instructions.
By: SparkPeople Guest Blogger, Jessica Smith, Certified Personal Trainer
3/4/2013 6:00 AM : 20 comments : 95,378 Views
Like 548,084 people like this. Be the first of y our
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#1: Posterior Triceps Press with Band
The movement of this exercise engages the muscles in
the back of the shoulder and the back of your arms(triceps). In this posi tion, the triceps kick in to help lift your
arm behind your body.
Start standing on a resistance band with right foot and
hold onto other end with left hand. Stand closer to the
handle you're holding for more resistance; further for less. Bend right knee and take a
wide step back with left leg, hinging forward slightly from the hips with a straight back.
Keeping the arm straight and palm facing behind you, press your arm back toward your
hip. Hold for one count, and then lower. Try for 3 sets of 20 reps with each arm before
switching sides.
#2: Overhead Triceps Extension with Band
A variation on a triceps extension (move #3), this
exercise uses a band at an overhead angle to challenge
the arm without stressing the joint.
Start in a spli t stance with left foot forward, right leg back,with the end of band under right foot. Stand closer to the
handle you're holding for more resistance; further for less.
Holding onto the end of band with your right hand, bend
the right elbow and lift arm up by ear (band should be
behind body). Extend arm up overhead, palm facing
away from body, then bend to lower. Try for 3 sets of 15 reps with each arm.
#3: Overhead Triceps Extensions with Dumbbell
Another version of a triceps extension, this single arm
overhead extension changes the angle of the arm slightly
and is a great move to try when you are ready for heavier
weights.
8 Amazing Exercises forthe TRX - 32 Comments
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To do it, start standing with feet slightly wider than hips,
holding one dumbbell overhead, palm facing away from
body. Supporting elbow with opposite hand, bend arm
and lower dumbbell in front of head and towards the front
of the opposite shoulder. Extend arm back up to
complete one rep.
Try up to 3 sets of 12 reps on each arm.
#4: Triceps Dips
Triceps dips are an efficient exercise that doesnt require
any additional equipment to work your arms, so you can
do this one anytime, anywhere (even off the edge of the
couch, chair, desk, counter or stairs!
To do it, start seated on the edge of a stable surface with hands on the edge just
outside of hips. Walk feet slightly out and lift hips (keeping them close to edge). The
further your walk the feet away from your hips, the harder this exercise will be. Bend
elbows and lower hips toward the floor until arms are bent at about 90 degrees. Extend
arms and press body back up to complete one rep. Try up to 3 sets of 15 reps.
#5: Single-Arm Triceps Kickbacks
Triceps kickbacks (or extensions) can be
done in numerous angles, but one of my
favorite positions for this move is from a
quadruped (all fours) posture. Why? It
encourages good form by allowing you to keep your back flat and supported during the
arm extension so you get a lot more benefit (from challenge to support) from a single
move.
To do it, start kneeling with a dumbbell (or end of an anchored resistance band) in one
hand. Bend elbow up by side of the ribcage, keeping arm close to the body. Withoutmoving the upper arm, straighten the elbow, reaching weight toward your hip. Return to
bent position to complete one rep. Avoid swinging the weight and try to keep elbow in
the same position (close to the side of the body) during the entire exercise. Try up to 3
sets of 15 reps on both sides.
#6: Kneeling Triceps Tap
This exercise that is an excellent body
weight alternative to some harder moves
like triceps push-ups. But dont let it fool
you, if you do enough reps, youll really challenge your arms!
Start on all fours and bend elbows to touch the floor just beneath the shoulders, keeping
palms pressed flat on the floor. Brace abs in and press away from floor, straightening
the elbows to complete one rep. Try up to 3 sets of 20 reps. Too easy? Make it more
challenging by bringing knees further away from arms (as if in a modified push-up
position).
#7: Bodyweight Triceps Presses
I love this multi-tasking move that not only
will target your triceps but your abs too! Its
also a nice equipment-free alternative if
dips are too tough for your shoulders or
your wrists.
To do it, start seated with knees bent and together, feet flat on the floor. Lean back onto
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elbows, forearms and hands flat on the floor, and upper body propped up so that
shoulders are directly over the elbows. Brace abs in tight and straighten the elbows,
pressing back up into full seated position. Bend elbows and lower arms back to floor to
complete one rep. If its too tough to go all the way back to the ground, simply bend
elbows and lower as far back as possible and then press up from there. Try up to 3 sets
of 20 reps.
#8: Triceps Skull Crushers
This triceps-targeting move can be done
with a dumbbell or a weighted bar, andreally adds the extra resistance of gravity
with the angle of this extension.
Start lying on back on the floor or a weight bench, with knees bent, feet flat, holding
ends of one heavier dumbbell or a bar (keep hands close together if using a bar). Bend
elbows and lower weight towards forehead, making sure elbows stay above shoulders
as they bend. Extend arms back up to complete one rep. Try up to 3 sets of 15 reps.
#9: Triceps Push-Ups
This push-up variation, common in Pilates
and yoga, puts more emphasis on the
triceps, though the chest and shoulders
are also activated in this movement.
To do it, start in a modified (or full) push-up posi tion with hands placed under shoulders.
Keeping spine straight and abs tight bend elbows and lower chest towards floor,
keeping elbows close to the ribcage and pointing them backnot to the sides. Press
back up to complete one rep. Try for 3 sets of up to 12 reps.
#10: Close Grip Chest Press
Basically an upside down triceps push up,
this move can be a great way to build up
strength for tougher moves such as push-
ups and dips. A closer grip on a weight or bar helps target the triceps more than a
traditional (wider grip) chest press.
Start lying on back on the floor or a weight bench, with knees bent, feet flat, holding
dumbbells with palms facing away from body. Bend elbows in by sides (arms should
touch the sides of your torso as they bend) then press back up. Try up to 3 sets of 15
reps.
Keep reading: Research Reveals Best Triceps Exercises
How many of these triceps moves are part of your workout plan? Whats your
favorite move for toning the triceps?
About the Author
Jessica Smith is co-author of the Thin in 10Weight Loss Plan (Sunrise River Press, 2012),
and a certified wellcoach, personal trainerand
group fitness instructor. Having started her own
fitness journey more than 40 pounds ago, Jessica
knows how challenging it can be to lose weight
(and keep it off). Recently named one of
Sharecare's Top 10 Online Influencers, she loves
finding and sharing the latest info on weight loss,
fitness, and healthy lifestyle habits. The star of
several best-selling exercise DVDs, Jessica has
over 13 years of experience in the industry, and holds a bachelor's degree in
Communications from Fordham University.
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I do most of these at weight lifting class. my favorite is the dips and I do
mine with a 22 lb. weigh plate on my lap. I also love the skull crushers.
Cool move. - 4/18/2013 10:45:27 PM
TACDGB 20
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Great series of tricep exercises! Pinned it! - 4/18/2013 2:08:16 AMTXPATRIOT 19
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how do I save this to my favorites? I dopn't see that option - 4/10/2013
3:50:52 PM
GK1963 18
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Never did 6 and 7. Good addition to repertoire. - 4/1/2013 8:10:08 PMKBEHNKE81 17
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do you do all of these or jus t pick 2 or 3? - 3/31/2013 8:37:01 PMJUDY_GIRL1969 16
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I need to work these in. I have no arm strength - 3/8/2013 1:50:21 AMKUTEY5041 15
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I will be trying som e of these - some are out of my ability because of
injuries - 3/5/2013 3:36:03 PM
SJKENT1 14
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Due to physical disabilities I can't do any floor exercises but a few of the
others look good. - 3/5/2013 11:59:16 AM
KAYYAK1 13
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With my bad knee and way to much weight it is "VERY" hard for me to do
any floor exercises. Can you change it up a little and still get a good turn
out? - 3/5/2013 10:22:15 AM
2DIETORNOT2DIET 12
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You've got to log in to save this to favorites (scro ll to the bottom and log in
to make comm ents even if you don't mean to make a comment). The
'
TANRAZZ 11
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, .
is why you have to log in to this section of the site if you're already logged
in to every other part. ;) - 3/5/2013 9:51:46 AM
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I hate all of them, but I love getting them over with! - 3/4/2013 11:50:37 PMDALID414 10
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I love that you can s ave these in favorites. - 3/4/2013 4:01:29 PMILOVEFOOD590 9
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Hello just wanted how m any calories are burned in this work out? -
3/4/2013 12:53:19 PM
MELK18 8
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OH , now I see it, I was go ing to ask how I can save this, however; after
logging in I immediately saw the saved button. This is a keeper.. ty I was
jus t thinking of searching it the other day and am so glad to see it here. :D
:))))))) - 3/4/2013 12:39:39 PM
DALADYDENEESE 7
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oh wow I AM so p leased, I couldn't find the save button, then I logged in
and there it was! I was jus t making a m ental note to research this today..
Okay , here it is i t's definetly a keeper. THANKS for the info :D :))) - 3/4/2013
12:38:00 PM
DALADYDENEESE 6
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Gonna get s tarted with these right away -- I've been trying to keep s teady
with triceps exercises over the winter, but this is motivating me to really
kick it up a notch especially with summer around the corner! - 3/4/2013
12:04:09 PM
CLARAELIZABETH1 5
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sorry, but those are not tricep dips. Those are bench dips . Tricep dips put
more s tress on the triceps and you need dip bars to do them. They are my
favorite triceps exercise, and they are als o a lot of fun! - 3/4/2013 9:22:50AM
NAUSIKAA 4
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Looks great. I can't do the floor exercises yet but will save this information.
Thanks! - 3/4/2013 9:07:21 AM
SUSAN727 3
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Im going to commit to these exercises everyday. - 3/4/2013 8:57:30 AMPHATDIVABBW 2
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Thanks for posting this! Very helpful! - 3/4/2013 7:33:09 AMCHERYL98 1
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