Enter Your Email

Enter Your Name



Don't worry -- your e-mail address is totally secure.

 

 

Welcome Home What's new? Keep in touch Questions and Answers Advertise with us Contact us Our Favorite Products Truth About Abs Ultimate Legs, Butt, Hip and Thigh Makeover Video/Ipod workouts Bowflex Selecttech Dumbbells Articles Build plans Lose belly fat Equipment Core Lower body Upper body Weight loss Circuit training Community Workouts Flexibility Nutrition Aerobic Resistance

 

Donate
a Weight

We're saving up for a new barbell but we need some help.

If you enjoy our site, please consider donating a weight.

They're only NZD$3.63

donate a weight

You Can Sculpt Attractive Arms Using These Tricep Exercises

All you have to do is add these tricep exercises into your home workout routine. They're simple to understand and will help you develop the arms you've always wanted.

Your triceps are made up of three heads. The lateral, medial and long. Their names aren't so important though. What's important is that you know they exist and you work out all three of those babies. The more you build these muscles up the more definition you will be able to see between them. Of course, for greater definition, you have to get rid of that layer of fat on top first.




These are the tricep exercises that you will learn from this article:

 

Benefits of Doing Tricep Exercises

star

Having strong triceps will help you with lots of other arm exercises.

star

You need to do tricep exercises to balance out your arm. A lot of people work their biceps and forget about the poor old tri's on the back. That ain't cool man!

star

Working them will increase your overall arm strength. They account for a large part of the muscle mass in your arm. Don't neglect them.

star

They stop the upside down muscle look. C'mon you know the ones. Saggy, baggy and droopy.

star

They look really nice when you start to see the definition between the three heads.

 

Lying Skull Crushers

This exercise uses milk dumbottles - learn how to make these here.

  1. Lie on your back with a weight in each hand.
  2. Bend your arms to 90 degrees with the weights hanging either side of your head.
  3. Straighten your arms and try to keep your elbows in the same position.
  4. Slowly lower your arms back to the start position.
  5. Repeat.

 

tricep exercises milk dumbottle skull crushers

tricep exercises milk dumbottle skull crushers

Back to top

 

Diamond Pressups

Diamond you ask? Yes, diamond. Make a diamond shape with your hands and press up.

  1. Get in the pressup position.
  2. Place your hands together in the middle.
  3. Make the gap in between your hands look like a diamond shape.
  4. Lower yourself down slowly keeping your back straight.
  5. Press up from this position.
  6. Repeat.

 

pressup tricep exercises

pressup tricep exercises

Back to top

 

Standing Skull Crushers

This exercise uses a medicine ball. Medicine balls are excellent for strengthening your body in so many different ways.

  1. Hold a medicine ball straight above your head.
  2. Lower the medicine ball slowly behind your head.
  3. Keep your elbows in the same position throughout the movement.
  4. Raise up to the start position again.
  5. Repeat.

 

tricep exercises medicine ball holdstricep exercises medicine ball holds

Back to top

 

Tricep Kickbacks

These hit your triceps hard. They are great for targetting a small area.

  1. Get into the position shown and make sure your arm is at 90 degrees.
  2. Straighten your arm while keeping your elbow in the same location.
  3. When you get to the top of the movement, SQUEEZE IT TIGHT!
  4. Oooh that felt good didn't it. :-)
  5. Lower back down to the starting position.
  6. Repeat.

 

tricep exercisestricep exercises

Back to top

 

Tricep Bench Dips

This is a real goodie. It's an easy exercise to do and it gives great results. If it's too easy for you, you can rest a weight on your lap.

  1. Put your feet out in front of you.
  2. Make sure your legs are straight.
  3. Lower your body down while bending at the elbows.
  4. Raise up again slowly.
  5. Repeat.

 

tricep exercises bench dipstricep exercises bench dips

Back to top

 

Easy Tricep Dips

This exercise is a little easier than the last one. It's a great starting place if you're new to tricep exercises.

  1. Place your hands a little wider than shoulder with apart on a bench behind you.
  2. Place your feet on the ground in front of you. - Further away is harder
  3. Bend at the elbow and lower your body down slowly.
  4. Raise yourself up again using only the backs of your arms.
  5. Repeat.

 

tricep exercises easy bench dipstricep exercises easy bench dips

Back to top

 

Close Side Pressups

These pressups will really get those triceps working.

  1. Put your arms at shoulder width apart.
  2. When you press down, make your arms bend down by your side.
  3. Lower yourself slowly.
  4. Raise up again slowly.
  5. Repeat.

 

tricep exercises milk dumbottle skull crushers

tricep exercises milk dumbottle skull crushers

Back to top

 

 

Summary of all the other articles that we have linked to from this page:

 

 

Keep us up to date with how you're going! Want personal advice on tricep exercises? Just drop us an email. envelope

Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up