8 Tricep Exercises to Tone and Strengthen Your Arms

The triceps brachii is a three-headed muscle located on the back of the upper arm. It helps straighten your arm and helps with activities involving pushing and squeezing.

Whether you’re looking to increase power or get lean, sculpted arms, these moves can help.

This exercise works your triceps while strengthening your chest and shoulders. Research shows that this activates your triceps more than a standard bench press exercise. Consider adding it to your routine to increase arm strength and improve your ability to perform pressing movements.

1. Lie flat on a bench holding a barbell with your hands shoulder-width apart.
2. Keeping your elbows close to you, lower the bar toward your chest.
3. Slowly and with control, push the bar up until your arms are straight.
4. Perform 3 sets of 10 repetitions.

This exercise uses body weight to develop upper arm and shoulder strength. Research shows that it not only improves strength, but also builds muscle endurance and joint stability. Consider adding it to your routine to tone your arms and make pushing tasks easier.

1. Place your hands on the edge of a bench or chair with your legs extended in front of you.
2. Bend your elbows to about 90 degrees to slowly lower your body.
3. Push back through your palms.
4. Perform 3 sets of 10 repetitions.

This exercise targets the largest of the three triceps muscles. Consider adding it to your routine if you’re looking to improve overall arm fitness and power.

1. Hold a dumbbell in both hands and raise it above your head with your arms straight.
2. Slowly bend your elbows to reduce the weight behind your head.
3. Straighten your arms.
4. Perform 3 sets of 10 repetitions.

This exercise aims to improve control and endurance. Research shows that it effectively increases the size and strength of the triceps and reduces potential stress on the elbows. Consider adding it to your routine to develop strong, lean arms.

1. Start standing and grab the rope or bar on a cable machine.
2. Keep your elbows close to your body and push the rope or bar toward your thighs.
3. Slowly raise the bar until your elbows are bent about 90 degrees.
4. Perform 3 sets of 10 repetitions.

This exercise strengthens your triceps through their full range of motion. Research shows that it is a good exercise for improving overall muscle growth and power. Consider adding it to your routine if you want to deeply target your triceps and improve overall upper body strength.

1. Lie on a bench holding a barbell or two dumbbells above your chest.
2. Bend your elbows and slowly lower the weight toward your head.
3. Straighten your arms, keeping your elbows still.
4. Perform 3 sets of 10 repetitions.

This bodyweight exercise helps develop strong triceps, as well as a strong chest and core. Research shows that it activates the triceps more than a traditional push-up. Consider adding it to your routine if you want to tone your arms using body weight and without equipment.

1. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Bend your elbows to slowly lower your chest toward your hands.
3. Push back until your arms are straight.
4. Perform 3 sets of 10 repetitions.

This exercise activates, strengthens and tones your triceps. Consider adding it to your routine to improve not only strength, but also endurance.

1. Hold a dumbbell in each hand as you lean forward slightly at your hips, keeping your back flat.
2. Bend your elbows about 90 degrees to the sides.
3. Slowly straighten your arms until they are straight, then return to the start.
4. Perform 3 sets of 10 repetitions on each side.

This exercise not only works your triceps, but also your chest muscles to improve overall strength. Research shows that this version of push-ups is effective for building triceps strength. Consider adding it to your routine if you want to develop arm power and stability without equipment.

1. Start in a push-up position with your hands shoulder-width apart.
2. Bend your elbows to slowly lower your chest, keeping your elbows close to your sides.
3. Push back until your arms are straight.
4. Perform 3 sets of 10 repetitions.

Follow these workout tips to maximize the benefits of your triceps exercises.

• Warm up first: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement.
• Cool: Finish with some light stretches or gentle mobility work to improve recovery time and help maintain flexibility.
• Avoid painful movements: Stop any exercise if you feel pain and do not hesitate to modify or skip an exercise if necessary.
• Focus on form: It’s important to focus on proper form and perform controlled, deliberate movements to ensure you’re engaging the right muscles, protecting your joints, and reaping the full benefits of exercise.
• Progress gradually: Increase your range of motion, repetitions, or add resistance slowly and over time as you see how your body responds to the exercises. This will also help prevent injuries.
• Stay consistent: Staying consistent with your exercise routine is essential for improving and maintaining mobility and strength. Start with 2 to 3 exercises per session, 2 to 3 times per week, and adjust volume as strength improves.
• Listen to your body: Pay attention to what you feel, whether it is stiffness, soreness, discomfort, or soreness. Adjust accordingly or talk to your doctor.
• Combine strength and flexibility exercises: Include a mix of strength-based and flexibility-based exercises to ensure mobility is created and maintained, promoting joint health and optimal muscle balance. Consider alternating days of more intense strength work with days of lighter mobility.