Top 5 Triceps Workouts

Bar Pushdown

how to

Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees. Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms.

rounds

3 rounds 12 reps

Overhead Triceps Extension

how to

Sit on a chair, bench or ball and hold a weight in both hands, extending it up overhead. Keep the ears next to the shoulders as you bend the elbows, lowering the weight behind your head until the elbows are at about 90-degree angles. Straighten the arms, contracting the triceps and repeat for 1-3 sets of 8-16 reps. Keep the abs engaged throughout the exercise and avoid arching the back.

rounds

3 rounds 12 reps

Barbell Triceps Extensions

how to

Lie on a bench, step or floor and hold the barbell with hands about shoulder-distance apart. Begin the exercise by extending the weight up over the head, palms facing out and thumbs next to the fingers. Bend the elbows and lower the weight until the elbows are at about 90-degree angles. This would be the part where you wouldn't want to crush your skull by going too low. Squeeze the triceps to straighten the arms without locking the joints.

rounds

3 rounds 12 reps

Kickbacks

how to

Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back. Hold a weight in the left hand and pull the elbow up to torso level. Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps.

rounds

3 rounds 12 reps

Dips

how to

Sit on a chair or bench with hands just outside of the hips and the knees bent or the legs extended straight out (harder). Lift up onto the hands and, keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees. Keep the elbows pointing behind you, the shoulders down and the abs engaged.

rounds

3 rounds 12 reps