Tricep Extension Exercises
The Top Five

Find the best technique for these effective tricep extension exercises with videos and instructions.

Your triceps make up more than half of your upper arms. If you want toned arms with great shape, you can't ignore the triceps.

They play a big role in many exercises and movements. Having strong triceps will result in better overall upper body performance.

If you have fat covering your triceps (back of the upper arm), doing these specific tricep extension exercises won't magically make that fat disappear.

Your body burns fat as a whole, unfortunately there's no way of telling it where to burn fat first. But if you stick to fat burning exercises, at some point that upper arm fat will melt away.

The point of these tricep extension exercises is to strengthen your upper arms and tone the triceps. And once you've burnt that fat away, you'll be able to see your super sexy toned arms.

Great motivation!

There are literally hundreds of different variations for working the triceps; using machines (cable pulley), dumbbells, barbells or your own body weight.

As always, good technique is crucial. Whenever you're exercising with any kind of weights, poor technique means risking injury.

And only the best technique will ensure that the exercises are efficiently working your muscles (i.e. better results in less time).

Tricep Extension Exercises - Top 5

Here are my top 5 tricep extension exercises. Although there are many other variations, these 5 exercises are the best ones to get going on your triceps. Not sure about your reps and sets? Click here.

1. Dumbbell Tricep Extension

• Sit on a bench or chair (or stability ball for more of a challenge).
• Holding 1 dumbbell with both hands (so that it's vertical to the floor), straighten your arms above your head (keeping elbows slightly bent).
• Engage your core muscles to keep your back straight.
• Slowly lower the dumbbell behind your head, bending at your elbows.
• Keeping focused on your triceps, slowly lift the dumbbell back up to the starting point.

Tips:

1. Keep your elbows close to your head throughout. Don't push them out to the sides.
2. Exhale as you lift, inhale as you recover.
3. Try this exercise 1 arm at a time. Use a slightly lighter dumbbell.
4. Try this exercise standing up if you're confident you won't over-arch your back.

2. Tricep Dips

• Use a sturdy chair or bench.
• Position yourself facing away from the chair, feet on the floor, both hands on the edge of the chair, elbows slightly bent and bum in line with your hands.
• Lower your body by bending your elbows until they're at 90 degrees.
• Keeping focused on your triceps, slowly push back up to the starting point.

Tips:

1. Don't push your elbows out to the sides, keep them tucked in.
2. Keep your shoulders down (don't shrug).
3. Exhale as you push up, inhale as you recover.
4. Try this exercise with your feet resting up on another chair to make it harder.
5. You can also do this exercise on a dip machine. Remember not to lock your elbows and to keep them tucked in.

3. Tricep Dumbbell Press

• Lie on an exercise mat, with your knees bent up (feet flat on the floor).
• Hold the dumbbells with your arms straight up above your head, palms facing forward (keep a slight bend in your elbows).
• Slowly bend your elbows and lower the dumbbells backwards.
• Keeping focused on your triceps, slowly lift the dumbbells back up to the starting point.

Tips:

1. Don't push your elbows out to the sides, keep them tucked in.
2. Exhale as you lift, inhale as you recover.
3. Try this exercise with your palms facing in.

4. Tricep Kickback

• Stand with your knees slightly bent, feet shoulder width apart.
• Holding the dumbbell in your right hand, bend forward from your hips (between 45 and 90 degrees), keeping your back straight.
• Bend your right elbow back to 90 degrees and so that your upper arm is parallel to the floor.
• Keeping focused on your triceps, slowly lift the dumbbell backwards, so that your right arm is almost straight.
• Then slowly bring it back to the starting point.
• Repeat reps and sets for your left arm.

Tips:

1. Keep your elbow parallel to the floor and close to your side.
2. Exhale as you lift, inhale as you recover.
3. Keep slow, controlled movements without using momentum or gravity to cheat.
4. Rest the non-exercising hand on your knee for balance.
5. Try doing this exercise with both hands at the same time.

5. Close Hands Pushup

• Get into the normal pushup position (arms straight), but bring your hands closer together (below your chest).
• Slowly lower your body down by bending your elbows.
• Keep your elbows close to your sides (pointing towards your feet - not to the sides).
• Focus on your triceps as you push back up.

Tips:

1. Keep your elbows close to your sides and pointing to your feet through the pushup.
2. Remember to keep breathing steadily throughout.
3. Try this exercise with your feet placed on a chair or stability ball.

Tricep Extension Videos

Enjoy these tricep extension exercises! Need a visual idea of the best technique? Check out these quality videos:

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