Top 30 Triceps muscles strengthening exercise

Introduction

• Triceps muscles Strengthening exercise is an essential exercise to make the arm more powerful to do your daily activity such as pushing activity more easily as well as has many health benefits.
• If you include this exercise in your exercise routine, this will improve your overall fitness level as well as stamina.

What is triceps strengthening exercises?

• Strong arms are essential for almost every upper limb motion you do each day & your triceps are often the heavy lifters.
• Anytime you push something, whether this is a door, the barbell, the stroller, or the lawnmower, you are using the triceps.
• Strength is more essential and, for many people, therefore is having toned arms. The triceps muscle, as the name suggests, has three different heads: a long head, a lateral head, as well an ideal head.
• All 3 heads contract while triceps exercises, however, some moves emphasize different heads of the triceps. The best way to build strong, firm triceps is to choose the exercises that hit all 3 fibers from every angle.

Some health benefits from stronger triceps

• Improving triceps strength brings stability to the arm’s shoulders, increases flexibility, as well as increases the range of movement.
• It will prevent injury & makes this easier for you to use the upper limb in daily activities, namely pushing heavy objects or upper body sports such as boxing, swimming, and rowing as well.
• The biceps, as well as the triceps, are meant muscles for pulling & pushing functions.
• The biceps is thought to be the stronger of the two, however, the triceps is a larger muscle. The 2 muscles require each other to function properly.

There have different strengthening exercises for the triceps muscle to improve the strength

Overhead Triceps Extension

• If you have the desire to isolate your triceps, one joint exercise is the way to do this. You desire these repetitions to be slow & in a controlled motion to get the most benefits as well as avoid fatigue.
• How to perform this overhead triceps extension strengthening exercise:
• First of all, grab the dumbbell in both hands as well as stand with your hip-foot width apart.
• After that, extend your both arms fully overhead. The arms must be close to your head, slowly flex your elbows, as well as lower the dumbbells back to your head until your arms are lower than 90 degrees.
• The elbows should be pointing forward & not moving out to the side.
• Do this motion for ten to fifteen repetitions for one to two sets in one day.

Triceps Kickbacks

• This exercise mainly targets your triceps’ long head, which is a big muscle that goes along the posterior to your upper arms.
• How to perform this triceps kickback strengthening exercise:
• To do this exercise, you have to Stand with hip-feet hip-width apart with your knees slightly flexed as well as your hips hinging forward.
• Then, grab the dumbbell in both hands at the sides by your chest so your elbows are flexed up to 90 degrees.
• Squeeze the triceps, and extend your arms behind you with your palms facing in.
• After that, your arms should be fully extended in a straight line parallel to the trunk.
• Try to perform this action fifteen times in one set. Do two to three sets per day.

Triceps Underhand Kickbacks

• By changing the grip of a traditional triceps kickback, you may target a medial portion of the triceps. This part of a muscle provides stability.
• How to perform this triceps underhand kickbacks triceps strengthening exercise:
• To do this triceps strengthening exercise, you have to Stand with hip-feet hip-width apart with the knees slightly flexed as well as your hips hinging forward.
• Next, grab the dumbbell in both hands palm must be facing both hands at the sides by your chest therefore your elbows are flexed up to 90 degrees.
• You make the supinated grip. Engage the triceps, and extend your arms behind you with your arms fully extended in a straight line parallel to a trunk.
• Do the action for ten to twenty repetitions in one session. Do three sessions in a day.

Standing Eccentric Triceps Extensions

• This exercise can look simple, but this may utilize your triceps quickly if you move at a faster pace as well as use more weight, so choose the dumbbells mostly.
• How to perform this standing eccentric triceps extensions strengthening exercise:
• For this exercise, you have to Stand with hip-feet hip-width apart with the knees slightly flexed & your hips hinging forward.
• After that, grab the dumbbell in both hands at the sides by the chest, therefore, your elbows are flexed up to 90 degrees as well as extend the elbows back out.
• Do this motion for ten to fifteen repetitions per set. Perform two to three sets per day.

Skull Crushers

• It is also called a French press. This exercise emphasizes the entire triceps muscle group through a concentric phase of the motion.
• How to perform this skull crushers triceps strengthening exercise:
• For this strengthening exercise, you have to lie flat on your back on a mat with the knees flexed.
• After that, grab the dumbbell in both your hands by your chest as well as extend your straight arms up towards a roof.
• Next, gradually lower both your arms toward your head down by your sides, and flex your elbows up to 90 degrees.
• Perform this motion for ten to fifteen repetitions for one to two sessions. Do three sessions in a day.

Close-Grip Dumbbell Press

• This exercise is similar to the chest press, a closed grip focuses on the triceps instead of your chest.
• How to perform this close-grip dumbbell press triceps strengthening exercise:
• To do this exercise, you have to just lie flat on your back on a mat with your knees flexed.
• Next, grab the dumbbell in both hands by your chest as well as extend your straight arms up toward a roof, then press them back to lockout at a top move.
• Continue pressing together when you lower back down with the control. It is your one repetition.
• Perform this action for ten to fifteen repetitions per session. Perform two to three sessions in a day.

Tate Press

• The Tate press is mostly performed on the bench at an incline, but you may still get the benefits of the exercise at home, by
  using the mat. The advanced action isolates the triceps without recruiting the back or even shoulders.
• How to perform this Tate press triceps strengthening exercise:
• For this exercise, you have to just lie flat on your back on a mat with the knees flexed.
• Next, grab the dumbbell in both hands with palms facing forward as well as extend them a shoulder, width apart with the elbows
  pointing outward.
• Without moving the arms, gradually flex the elbows inside towards a chest therefore the dumbbells move in & down until they
  touch the upper chest, but do not let them rest on the chest.
• After that, engaging your triceps, press the dumbbells up to the starting position.
• It is your first repetition.
• Do this action ten to fifteen times in a set. Do one to two sets in a day.

Diamond Push-Ups

• In a basic push-up position if you change the position of your hands then this will more emphasis on the triceps muscle. You are still performing the full-body workout, but you are utilizing the triceps to perform heavy lifting.
• How to perform diamond push-ups triceps strengthening exercise:
• For this exercise, you have to take the high plank position with the shoulder directly below your wrist as well as your body in a straight line.
• After that, put the hands together under the shoulders with the index finger as well as thumb touch to make the diamond.
• Gradually, lower the body to a mat your elbows widening out to the sides.
• Next, by using the triceps muscles press the arms back up to the straightening.
• It is your first repetition.
• Perform this action for ten to fifteen repetitions in one session. Perform one to two sessions in a day.

Chaturanga Push-Up

• It is the classic pose to build upper body as well as core muscle strength during increasing flexibility as well as the range of motion in your shoulders.
• How to perform this Chaturanga push-ups triceps muscle strengthening exercise:
• To do this exercise, you just have to take the high plank position with your shoulder directly below your wrist and your body in a straight line.
• Gradually, lower your body towards the floor during lifting your knee as well as thighs like you are doing the standard push-up.
• Move your body forward to the top of the feet with the chest forward as well as arch your back.
• Now roll your body back to the high plank position.
• It is your one repetition.
• Perform this action ten to fifteen times in one session. Do three sessions in a day.

Up-Down Planks

• How to perform this up-down plank triceps strengthening exercise:
• To do this exercise, you just have to take the high plank position with your shoulder directly below your wrist and your body in a straight line.
• Bring your left arm down to the forearm plank position & then your right arm.
• Next, put your left hand on a mat as well as press back up to the high plank, followed by your right arm.
• It is your one repetition.
• Perform this motion ten to fifteen times for one to two sets per day.

Chair Dips

• Your deltoids, pectoralis, as well as lattisimus dorsi also get some motion in this exercise, strengthening your upper body while also increasing the body’s range of movement. As you progress as well as get more strength, you may extend your legs out.
• How to this triceps strengthening exercise which is chair dips:
• For this exercise, you just take a sitting position on the chair as well as place your both hands on it with your fingers facing the front.
• After that, straighten your legs out in front of you at a hip distance apart with only your heels touching the floor.
• Next, flexed the elbows as well as lower your body towards the floor until your elbows form a ninety-degree angle.
• Then, press the body up, by using your triceps to extend your arms.
• Do this action ten to fifteen times in one set. Do two to three sets per day.

Classic (or Modified) Push-Up

• First of all, To do his strengthening exercise: get on the ground with your hands as well as knees, with the wrists directly under
• the shoulders & the knees directly under the hips. After that, Lift your knees off the ground & extend your legs behind you
• so your body is aligned from your head to your feet in one long line. Gradually, bend your elbows at a 45-degree angle & lower yourself towards the ground until your chest is almost touching the ground(or as far down as you can get). Next, push yourself back up to the embarking position & repeat.
• To make this easier, keep your knees on the ground & maintain a straight line with your body from your head to the knees. To make this more difficult, place your feet on the bench with your legs extended behind
• you. Do this strengthening exercise ten times in one session. Perform this exercise in two to three sessions a day.

Tricep Press Downs

• How to perform this strengthening exercise:
• To do this strengthening exercise: Standing with this resistance band in your right hand, place your right hand at the front of
• your left shoulder, the right arm against the chest. After that, loop another end of a band around your left hand. Embark, with
• your left arm, almost bent to a 90-degree angle with your left elbow tucked close to the body as well as keep tension in the
• band. Next, press your left hand toward the ground until your left arm is fully extended. Release to the embarking position. Repeat ten times in one set. Perform two sets in one day.

Narrow Chest Press

• How to do this strengthening exercise:
• After that, lie face up on the ground, with your feet flat on the ground as well as your knees bent. Hold the dumbbell in each hand & extend your arms above your chest, with your wrists positioned directly above your shoulders & your palms facing each other.
• Next, bring the weights together to touch. Gradually, lower the dumbbells toward the chest, keeping the elbows tucked in by
• the sides. Then, extend arms back to the embark position. Perform this strengthening exercise, ten times in one session. Do
• two to three sessions in one day.

Triceps Pressdown

• How to do this strengthening exercise:
• First of all, press downs are one of the most popular triceps exercises, for good reason. A move is all about isolating a muscle as this does this main function (elbow extension), as well as using the cable machine or even resistance bands allows you to
• load up to challenge yourself.
• Do this strengthening exercise: For the most common version of an exercise, stand in front of a cable machine/resistance band
• setup holding a rope attachment or even handle at the upper chest. Keep the core engaged as well as your shoulder blades
• tight, after that push down to extend the arms, moving only at the elbows.
• To reinforce your form as well as eliminate any chance of cheating, add the bench into an equation. Then, lie with your back
• on the bench set to a 45-degree incline, abs & glutes tight. The shoulder blades should be off a bench. Next, grasp either a
• handle or even rope in the hands. Keep the elbows tight to your torso. Bending only at the elbows, straighten a rope or handle.
• Pause as well as squeeze the triceps. Do the exercise 10 times in a set. Perform this exercise one to two sets in a day.

Close Grip Bench Press

• Do this strengthening exercise: First of all, grasp the barbell with the overhand grip that is shoulder-width apart, & hold this
• above the sternum with arms completely straight. Lower a bar straight down, pause, & then press a bar back up to the
• embarking position.

EZ Bar Skull Crushers

• A skull crusher is a go, to tricep move due to this gives you the chance to isolate a muscle. A lying position allows you to kill
• any action you may use to cheat in other moves.
• To do this strengthening exercise: Put your feet flat on the ground, squeeze your glutes & keeping your core active on the
• bench. After you lift a bar above the chest, drive the shoulders aggressively into a bench as well as maintain a little bit of
• tension in the mid-back to prep for the exercise.
• The next steps are all about isolation. Once you start to lower a bar to your head for repetitions, make sure you are only moving at the elbow joint. Keep the shoulders & upper arms stable. Do this exercise fifteen times a set. Do three sets in a day.

Rocker Bodyweight Skull Crusher

• You do not need any weights for this skull crusher variation, which takes you off a bench & uses the floor to isolate your
• triceps. The particular version has one specific advantage to a standard bodyweight skull crusher: A rocking motion allows you
• to get better stretch as compared to just extending your arms would.
• How to do this strengthening exercise: Initiate in the plank position, elbows directly below the shoulders, core as well as glutes
• tight. After that, shift your entire torso forward, bringing your shoulders in front of elbows as well as lowering the torso to the
• floor as far as you can while keeping the forearms on the floor.
• Keeping the elbows & core tight, straighten the arms, pressing the torso upwards. Next, return to a plank position.
• Do this exercise eleven times in a session. Do three sessions in a day.

Single-Arm Eccentric Focus Bench Press

• The exercise is all about time & focus. You will maximize the time spent on an eccentric (lowering) portion of the single-arm
• bench press to overload your chest as well as triceps, using the aspect of your training you might usually breeze through.
• Do this strengthening exercise: First of all, lie back on the bench, holding a single heavy dumbbell. Next, press the weight up with
• one arm, finishing ten repetitions.
• After these repetitions, use your off-hand to assist press the weight up, and after that gradually lower the weight down to the chest.
• Continue to technical failure. Once you are done, switch to the other side. For an extra challenging finisher, add close-grip
• pushups to failure, as well.

JM Press

• A JM press is the hybrid motion combining two of the best triceps builders in the game, a skull crusher as well as a close-grip
• bench press. You will put yourself in a great position to kickstart growth using whichever implement you want, but dumbbells
• are a great place to embark.
• How to do this strengthening exercise: First of all, get in a solid position on a bench. After that, raise the weight straight
• above the chest, as you would for the press after that, shift your arm angle to about 90 degrees. Next, lower the weight so that
• your elbows are at the ribs, & the top heads of the weights are at the shoulders. Make sure to take a time to make sure that you
• stay in the proper motion path for every single repetition.

Triceps Gravity Press

• How to do this strengthening exercise: You should first lie on a bench, then hold dumbbells directly over the shoulders, and abs
• tight. After that, bend your elbows so the forearms are parallel to the floor. Keeping the forearms parallel to the floor, and your
• elbows in, gradually extend the arms overhead, never letting the forearms lose that parallel-with-the-ground position. Then,
• pause when the arms are as straight as you may get them (this can be different for different people), next gradually bring the
• arms back to the embarking point, still keeping the forearms parallel to the floor.

Tall Kneeling Triceps Pressdowns

• One of the most basic ways to train the triceps is the press down, which has you keeping the elbows in line with the torso as well as driving your hands down during holding the band or even cable. The level moves up by kneeling on the floor, engaging your abs as well as glutes.
• How to do this strengthening exercise: Kneel on the floor, thighs in line with the torso, glutes as well as abs tight, shoulder blades back, grasping two ends of the resistance band.
• Keeping the core tight as well as not leaning forward, straighten the right elbow, flex your triceps, and after that straighten your left elbow. Then, keep your left elbow straight as you do five reps with your right arm; reverse the motion. Maintain this action until you have done fifteen total repetitions per arm.

Plank Hold Triceps FInisher

• Here is another one that lets you smoke the abs during simultaneously giving you the vicious triceps pump.
• How to do this strengthening exercise: First, latch the light resistance band to the structure in front of you. Then, set up on the plank position in front of this, core tight, & grasp a band with the right hand.
• You will need to maintain the left-hand- only plank, & you will want the hips as well as shoulders square, so squeeze your abs & glutes hard. Without shifting the hips, straighten your right arm, pulling a band back. Come back to the embarking position. Do this exercise twelve times per session.
• Do three sessions per day.

Kneeling Triceps Kickback Finisher

• Other than overhead triceps extensions, the move can be the most comparable exercise for the triceps to the biceps curl. A kickback is simple, all you need is a set of dumbbells, and this gets the blood pumping to the muscles.
• How to do this strengthening exercise: First of all, kneel on the ground holding the dumbbells in each hand, next hinge at the hips to bend over. After that, raise the arms with your elbows bent at a 90-degree angle so that they are parallel to the floor.
• Then, straighten both arms out as well as reach back with the weights, squeezing the triceps to hold them in position.
• After that, brace your core to assist keep your arms in place. Next, lower the left arm down to the embarking position during keeping your right arm straight, next lower the right arm after the beat.
• Repeat raising both arms again, but lower the right arm first. Do this exercise ten times alternating arms, then five straight kickback repetitions in both arms simultaneously without pauses.

Double Skull Crusher to JM Press

• To do this exercise, use dumbbells to put the pin on a skull crusher exercise, after that another strong move with the JM press to double the triceps work. Isolation is again the point here, the main key is to be sure you are using the right angle to maximize the gains.
• How to do this strengthening exercise to strengthen the triceps muscles: First of all, lay flat on a bench, and hold the dumbbells with the palms parallel to each other. Next, press both weights straight up, keeping the small space between them (this should not be the close-grip DB bench).
• After that, shift your arms so that the weights are at a 91-degree angle in relation to the torso, next hinge at an elbow to lower the dumbbells down to face-level for two skull crusher reps.
• After the two skull crusher repetitions lower the heads of the dumbbells down to the shoulders, next press the back up to the 91-degree skull crusher position for a JM press. Do two repetitions in one set. That is one cluster. Finish three to four clusters for two sets in a day.

TRX Tricep Extension

• Suspension training allows you to work against your own body weight, which may be the novel way to use resistance for upper body exercises. If you are stuck in a small space without room for weights, a set of straps is all you need to get the triceps burning.
• How to do this strengthening exercise: Grip the handles with each hand, holding the palms facing out. After that, extend the arms straight out & lean slightly forward into your toes, so the lines are taut.
• Hinge at the elbows and bend your arms, leaning forward until your head is between your hands. Then, Squeeze your core as well as glutes to maintain good posture, but do not bend your knees. Squeeze the triceps as well as press forward, pushing yourself back up into the embarking position as you straighten your arms.
• Hinge at the elbows & bend the arms, leaning forward until the head is between the hands. After that, squeeze your core as well as glutes to maintain good posture, do not bend your knees. Squeeze the triceps & press forward, pushing yourself back up into the initial position as you straighten your arms.

Eccentric Skullcrusher to Double Press

• The triceps pull double-duty in this bench & dumbbell exercise. First, you will work to challenge your elbow extension with the eccentric focus, then he will require to press up.
• How to do this strengthening exercise: First of all, lie back on a bench holding a pair of dumbbells. Raise the weights for a skull crusher, after that, take five seconds to emphasize the eccentric motion as you lower down to the bottom position.
• Instead of extending the elbows to move the weight back up into the top position, move the weights to the chest as well as straight into a pair of explosive close-grip press repetitions.

Bench Triceps Triple Dropset

• Hit a bench but ditch the weights for this four-part drop set.
• When you do the first motion, a bodyweight skull crusher, an arm angle is key. Make sure that you may tell the difference between that & the close-grip pushup.
• How to perform this strengthening exercise: To start this exercise, you should place your hands on a bench, and make sure that the arms are at a 90-degree angle relative to the torso. Do six paused bodyweight bench skull crushers.
• Next, do ten standard repetitions. After that, move the feet closer & do three paused close-grip pushup repetitions. Finally, burnout with close-grip pushup repetitions till failure.

Foam Roller Press

• Lowering a bar to the top of the foam roller cuts the range of movement in half. Pressing from a midpoint of the lift emphasizes a “lockout,” or an ending push of the bench press.
• How to do this strengthening exercise to strengthen the triceps muscle: First of all, lie down on the bench & place a foam roller length-wise on the chest. After that, secure this with the resistance band, if need be. Grab a barbell overhead & hold this directly above the chest.
• Next, lower a bar to touch the foam roller, & then press this backup.

Kettlebell Floor Press

• How to do this strength: Grab a kettlebell with each hand and lie with your back on the ground. Hold the kettlebells overhead, the bell hanging on the only exercise outside of the wrists.
• After that, bend your arm to lower the kettlebells, and touch the elbows to the floor, pause, then press them back up.

When did you not perform this exercise?

• If Your doctor advised you to take rest.
• If your arm or even forearm bone is fractured.
• If you feel any pain or even discomfort while this exercise then talks to the physical therapist.
• If you are undergone any surgery recently.

FAQ