Most of the exercises listed below require a pair of dumbbells or a fitness bar.
In this session we will go through 7 exercises with the last exercise being focused on advanced trainees. Focus in this training is on a small, but important muscle: the triceps.
1st exercise: Standing Triceps extension
This exercise targets: triceps
For this exercise, you will need: two dumbbells
It is important to keep your arms and elbows close to your head, and in line with your shoulders.
Also, don't collapse the elbows and lower them towards the shoulders, and keep elbows in the same place during the entire exercise.
Variations:
You can perform this exercise while sitting or by alternating arms. You can perform this exercise using one or two dumbbells.
Technical details:
Use weights suitable for your physical strength. If you are using heavy weights, perform a lower number of repetitions.
Inhale while lowering the dumbbells and exhale as you raise the dumbbells back to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
2nd exercise: Triceps kickback
(on a stepper; if you do not have a stepper, you can perform this exercise on floor or on bench)
This exercise targets: triceps
For this exercise, you will need: one dumbbell and a stepper or a bench
It is important to keep your elbow close to your body through entire exercise.
Do not move your upper arm- just keep it close to your body.
Variations:
You can perform this exercise while standing or sitting. If you are sitting lean your upper body slightly forward.
Technical details:
Don’t use weights that are too heavy. If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Exhale as you push the weight up and inhale as you return to the starting position.
Beginners: 10 repetitions with each arm
Intermediate level: 15 repetitions with each arm
Advanced level: 20 repetitions with each arm
3rd exercise: Seated Triceps extension with a dumbbell
This exercise targets: triceps
For this exercise, you will need: two dumbbells and an exercise ball or a chair
It is important to keep your elbows close to your body and your back straight.
Your elbows or upper arms shouldn’t move.
Variation:
You can perform this exercise while standing, or with one dumbbell.
Technical details:
Use weights suitable for your physical strength. If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Exhale as you press the weight up and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
4th exercise: Triceps pushdown with dumbbells
This exercise targets: triceps
For this exercise, you will need: two dumbbells and an exercise ball
Keep your upper arms and elbows close to your head and don’t move them.
Maintain a stable position by including leg, back and core muscles into the workout.
Variation:
You can perform this exercise while lying on a bench.
You can perform this exercise by using a barbell.
Technical details:
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength. Focus on proper technique, and not the amount of weight you are lifting.
Exhale when you push the weight up and inhale when you lower it.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
5th exercise: Triceps extensions across face
This exercise targets: triceps, legs, glutes, lower back, stability
For this exercise, you will need: two dumbbells and an exercise ball
If you do not have an exercise ball you can perform this exercise on a floor, but in this case you won’t be working on your legs, glutes, lower back and stability.
As an alternative to a fitness ball you can also use a chair or a bench to support your shoulders.
Easier version: you can perform this exercise while lying on a bench or floor, but as said above you won’t be working on your legs, glutes, lower back and stability.
Keep your upper arms and elbows close to your head and don’t move them.
Maintain a stable position by including leg, back and core muscles into the workout.
Technical details:
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength. Focus on proper technique, and not the amount of weight you are lifting.
Exhale as you push the weight up and inhale when you lower it.
Beginners: 10 repetitions with each arm
Intermediate level: 15 repetitions with each arm
Advanced level: 20 repetitions with each arm
6th exercise: Triceps pushups for beginners
This exercise targets: triceps, chest, shoulders
For this exercise, you will need: an exercise mat
The most important part of this exercise is to keep elbows close to your body – this way you will be working on your triceps. It is much easier to push the elbows out (forming a diamond shape), but in this case your triceps muscle isn’t involved in the workout. If you let your elbows turn out, you will be working more on your chest muscles and not your triceps.
Keep your hips in line with your knees and shoulders. Keep your abdominal area tight.
Exhale as you push your body up to the starting position. Inhale as you lower your body.
Alternative to this exercise would be to lower your chest to the ground and perform a short pushup movement.
Advanced only: Perform this pushup from your toes or with your feet elevated.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
7th exercise: Advanced triceps pushups
This exercise targets: triceps, chest, shoulders
For this exercise, you will need: an exercise mat
If you aren’t up to this, try performing the same exercise, but position yourself on the knees.
Follow the same tips as described in the exercise 6 (Triceps pushups for beginners)
Beginners: 5 repetitions
Intermediate level: 10 repetitions
Advanced level: 15 repetitions