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No matter what time of year it is, strong arms are always in season. All-around upper-body strength looks awesome and comes with oh so many perks. To get there, you need to spend a little time working all the arm muscles (not just the biceps).
It's all too easy to neglect the triceps, which are a minor muscle group on the back of the arms. These small but mighty muscles are key to overall fitness. "The triceps are a super, super important muscle group," says Jacqueline Kasen, CPT. "It stabilizes your your arms and your shoulders. It also helps increase range of motion. So if you're strong there, triceps also help support chest, back, and shoulders."
Meet the experts:
Holly Roser, CPT, is based in New York City and San Francisco, where she teaches her signature H Method.
Jacqueline Kasen, CPT, is a Miami-based coach and master trainer and senior director of group fitness at Anatomy.
Tatiana Firpo, CPT, is a self-defense coach and training director at Fit Hit in New York City.
What are the triceps muscles?
Your triceps, which run along the backs of your upper arms, actually consist of three muscles—the long head, medial head, and lateral head—hence "tri." Together, these muscles help you extend your elbows and straighten your arms—and assist in chest-dominant exercises, like those infamous yogi pushups. There are different exercises that emphasize different parts of your triceps, so it's important to incorporate a variety of triceps exercises into your workout routine in order to build well-rounded strength.
Triceps Workout Tips
If you want to sculpt all 360 degrees of your upper arms (or finally nail that chaturanga in your next yoga class), it's time to add a tricep workout into your routine and give this muscle group some much-deserved attention. It's about shoring up strength and stamina in your arms and sculpt. And you can add visible definition in the process, too. Here's how:
- Work the triceps three days a week. It is possible to grow the size of your triceps (which can help create toned arms) with regular targeted tricep workouts, Holly Roser, CPT, says. “Focus on full-body strength training and adding these triceps moves into your plan three days per week,” she recommends.
- Aim for three sets of 8 to 15 reps. Use the right weights to optimize your sesh. “You know you’re using the correct resistance when the last two reps seem almost impossible to finish,” says Roser.
- Focus on form and posture. You can effectively train the triceps in as little as two upper body-focused strength sessions a week, according to Kasen. One of the most common mistakes Kasen sees with triceps exercises is a rounded posture. To fix it, pull your shoulders back and down and check that they stay there through all the reps. That ensures you're targeting the triceps from start to finish.
- Focus on the most effective triceps exercises. Not all triceps moves are created equal. The best bang for your buck are triangle pushups, triceps dips, and triceps kickbacks, according to an ACE study with all female participants. These elicited the most muscle activity and take momentum out of the equation. That means you're doing the work for every rep and getting the strength and definition as a reward.
16 Best Triceps Exercises
Ready to feel the backs of those arms burn? The moves listed here make for a fast and effective tricep workout.
Time: 15 minutes | Equipment: mat, dumbbells | Good for: triceps
Instructions: Choose one triceps exercise from each group below:
- A: Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press
- B: Pushup, triceps pushup, hand-release pushup, sphinx press, 1/2 Turkish getup, dolphin pushup
- C: Lying overhead triceps extension, triceps kickback, triceps dip, alternating triceps kickbacks, overhead triceps extension, triceps circle, plank triceps kickback
Complete three sets of the indicated number of reps for each move. Once you've completed all sets of one move, continue to the next, in ABC order, resting as needed. Alternatively, incorporate these triceps exercises into an upper-body workout routine.
1
Dumbbell Floor Press
Why it rocks: Your super stable position in this move allows you to challenge your triceps with heavier weights than in many others while engaging nearby muscle groups.
How to:
- Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides.
- Keep lower back pressed into floor, press weights straight up over chest, and extend arms.
- Pause for a moment at the top.
- Slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's 1 rep. Complete 8 to 10 reps.
2
Single-Arm Dumbbell Floor Press
Why it rocks: This move targets your chest and triceps while promoting unilateral upper body strength, says Hamlin. It also minimizes movement depth which can be especially great for anyone with shoulder issues, he adds.
How to:
- Lie on back with knees bent and feet flat on the floor.
- Hold a dumbbell in right hand with elbow bent and triceps resting on the ground. Elbow should form a 45-degree angle with body.
- Press dumbbell and extend arm straight up above shoulder, palm facing away from you.
- Reverse the movement with control and return to start. That's 1 rep. Do 10 reps on each side.
3
Alternating Dumbbell Floor Press
Why it rocks: Alternating floor presses give your arms a little more rest than pressing both sides together so you can push extra weight. They also hit your core a little harder.
How to:
- Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides.
- Keep lower back pressed into floor, press weights straight up over chest, and extend arms.
- Bend left elbow to lower weight down until back of upper left arm returns to floor.
- Reverse the movement to press left weight back up to meet right.
- Repeat with right arm. That's 1 rep. Complete 8 to 10 reps.
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4
Block 1: Pushup
Why it rocks: Pushups may seem like a basic exercise, but they work. Pushups effectively tone your upper arms, shoulders, chest, core, hips, and legs, according to research out of Harvard Health. As a beginner, Beck suggests starting on your knees and focusing on form first before leveling up to a high plank position.
How to:
- Begin on hands and knees with hands wider than shoulder-width distance, chest broad, core engaged, and toes tucked. Your body should form a straight line from shoulders to knees.
- Bend elbows and lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso.
- Pause, then push back through hands to extend arms back up to starting position. That's 1 rep. Complete 10 reps.
Pro tip: “If your arms were to disappear mid push-up, you’d want to land on your chest and not your face, so always lead with your chest,” says Beck.
5
Eccentric Triceps Pushup
Why it rocks: Compared to the standard pushup, the close-grip pushup places greater emphasis on your triceps, hitting all three heads hard.
How to:
- Start in a high plank position, but with hands directly beneath chest instead of shoulders and holding dumbbells. (Option to rest knees on mat as a modification.)
- Bend elbows straight back towards feet to lower body until almost touching the floor, keeping upper arms close to sides.
- Shift hips back and reset in plank position. That's 1 rep. Complete 8 to 10 reps.
6
Hand Release Pushup
How to:
- Start in a high plank position with hands under shoulders and head to heels aligned. (Option to modify from knees as shown.)
- Engage abs and bend arms to lower body toward floor in one straight line. Elbows should point out at 45-degree angles away from body.
- Once entire body is resting on the floor, lift hands off.
- Immediately replace hands on floor and press back to start. That’s 1 rep.
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7
Sphinx Pushup
Why it rocks: No equipment required for this advanced pushup variation. It gives your triceps a hard-burning, laser-like focus and simultaneously works the core.
How to:
- Start in a forearm plank position on toes with head to heels aligned. (Option to modify and start on knees.)
- Keeping hips level, lift forearms off the mat and extend arms, balancing weight on hands and toes.
- Slowly and with control, lower forearms to tap the mat.
- Then, push back up to starting position. That's 1 rep. Complete 8 to 10 reps.
8
Half Turkish Get-Up
How to:
- Start lying face up with right leg straight on mat, left leg bent, foot flat on floor, right arm out at side on floor at 45-degree angle, and left arm holding kettlebell above shoulder with tricep on floor and elbow at a 45-degree angle from body.
- Raise the weight up above chest, keeping gaze on it, until arm is straight but not locked at the elbow.
- Push into right forearm to begin lifting torso up from mat.
- Rise onto right palm to sit up tall.
- Reverse entire movement to return to start. That's 1 rep.
- Complete all reps, then switch sides and repeat.
9
Dolphin Pushup
Why it rocks: Love ‘em or hate ‘em, there’s no denying the muscle-activating power behind pushups. Switch things up with this slightly inverted variation.
How to:
- Start in an upside down "V" shape, palms pushing into mat and heels high.
- Bend at elbows and lower forearms down to floor at same time.
- Reverse motion and extend arms to return to start. That's 1 rep. Complete 10 reps.
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10
Lying Overhead Triceps Extension
Why it rocks: Also known as skull crushers, lying extensions target the long head of your triceps and take stress off your back so you can focus on your arms.
How to:
- Start lying on back with legs bent and feet flat on the floor holding a pair of dumbbells so arms are extended toward ceiling in line with shoulders.
- Without moving upper arms, slowly bend at elbows to lower weights to frame face.
- Pause, then slowly press weights back up overhead. That's 1 rep. Complete 8 to 10 reps.
11
Dumbbell Triceps Kickback
Why it rocks: Bilateral (a.k.a. both-sided) kickbacks are challenging and activate your core while targeting the medial and laterals heads of your triceps.
How to:
- Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent and close to body.
- Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps.
- Return to start with control. That's 1 rep. Complete 8 to 10 reps.
12
Triceps Dip
Why it rocks: All you need is your bodyweight to feel the burn in the lateral and medial heads of your triceps pretty much immediately.
How to:
- Sit on the edge of your chair (or similar elevated surface) with spine straight and tall and feet flat on the ground, shoulder-width apart.
- Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported only by arms.
- Keeping back flat and core engaged, slowly bend elbows to lower body as low as you can.
- Reverse the move by pushing yourself back up to the starting position. That's 1 rep. Complete 8 to 10 reps.
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13
Alternating Triceps Kickback
Why it rocks: This kickback variation gives your triceps more rest between reps, making it more beginner-friendly or a good way to work with heavier weight.
How to:
- Start standing with knees slightly bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, close to rib cage, and back behind body.
- Keep right arm still, while extending left elbow, pressing weight behind body and squeezing triceps.
- Lower left arm to start with control.
- Repeat on the other side. That's 1 rep. Complete 8 to 10 reps.
14
Overhead Triceps Extension
Why it rocks: This one hits the long head of your triceps hard and works your core. Just keep that spine straight and ribs from flaring forward.
How to:
- Start standing and holding one dumbbell between both hands overhead with straight arms. (Option to hold two weights together overhead.)
- Keep biceps by ears, then bend elbows to lower dumbbell slowly behind head.
- Pause, then press weight back up to straighten arms, returning to start. That's 1 rep. Complete 8 to 10 reps.
15
Plank With Triceps Kickback
How to:
- Get into a high-plank position with your feet slightly wider than shoulders.
- Hold a dumbbell in your right hand.
- Bend your elbow until your tricep is in line with your torso.
- Extend your arm back, until it’s completely straight.
- Return to start. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
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16
Triceps Circle
Why it rocks: Just when you thought you've seen them all, enter triceps circles. This mobility and strength challenge will torch triceps and stretch shoulders through a full range of motion using only your bodyweight.
How to:
- Start on all fours with knees under hips, hands under shoulders, and spine neutral. (Level up by starting in a high plank position.)
- Bend elbows to lower forearms and chest to almost touch the mat.
- Skim the mat with torso to bring nose past hands.
- Push into the mat with hands to extend arms to return to start. That's 1 rep.
Julia Sullivan, CPT
Julia Sullivan, CPT, is a New York City-based writer, indoor rowing instructor, outdoor enthusiast, newbie powerlifter, and devoted cat mother. Her work has been published in Women’s Health, SELF, Health, Huffington Post, and more. She holds a B.A. in journalism and gender studies from Arizona State University and a personal training certificate from the American Council on Exercise. When she’s not covering the latest health and wellness trends, you can find her hitting the hiking trails, working toward her deadlift goal of 400 pounds, and forcefully hugging her cat, Jeeves, against his will.
Jennifer Nied
Jennifer Nied is the fitness editor at Women’s Health and has more than 10 years of experience in health and wellness journalism. She’s always out exploring—sweat-testing workouts and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.
