10 Exercises to Well-Toned Triceps

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By: , SparkPeople Blogger
10/20/2010 12:30 PM   :  34 comments   :  21,748 Views

Working our biceps is important, but we must not neglect the back of the arms, better known as the triceps. Working both muscle groups allows for muscle balance, therefore reducing our risk for injury. Because the triceps are comprised of smaller muscles, compared to our biceps, you may need to drop the weight lifted in order to perform these exercises with good form. Remember the goal is to provide an overload to the muscles so that growth and strength can occur.

Our triceps are not only responsible for giving us well-toned arms, but they do aid in any activity where pushing is required--everything from pushing a shopping cart, vacuum cleaner, even a lawn mower. By building strength in these smaller muscles, we are also helping to make our everyday activities a little easier.

Please note that you should not do all these exercises during one exercise session. Doing a maximum of three exercises will provide the challenges to see results.

Triceps Kickbacks

Total Arm Toner

Triceps Side Press

Single Arm Press

Overhead Triceps Extension

Triceps Stretch

The following triceps exercises were all located in SparkPeople's Fitness Resource Center's Exercise Library.

Assisted Triceps Dip Machine

Lying Triceps Lifts

Reverse Grip Triceps Pulldown on a Cable Cross Machine

Standing Overhead Triceps Pull on a Cross Cable Machine

Do you workout your triceps as frequently as your biceps? What is your favorite triceps exercise?


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Comments

  • 34
    Bummer that some of these links no longer work. I definitely have bat wings and need to work those triceps. - 1/17/2014   10:05:12 AM
  • 33
    I work them equally..skull crushers are my favorite as well as bench dips. - 10/22/2010   5:16:08 PM
  • 32
    My favorite - kickbacks.
    It's important to remember that although this article mentions the triceps are smaller muscles than the biceps, the triceps makes up about 3/4 of the upper arm - so do yourself a favor and work those triceps! - 10/22/2010   2:50:32 PM
  • 31
    Skullcrushers and dips :) - 10/22/2010   9:32:21 AM
  • ETHELMERZ
    30
    Overhead triceps dips. Good thing about the arm exercises, you can see results quickly!!! So you remember to keep on working on them!! - 10/21/2010   9:51:15 PM
  • 29
    I have several significant tears in my left rotator cuff, so I have to be so careful of my arm and shoulder. I do a few things, I can manage at the pool. I would love to have toned arms, I used to, but alas, maybe again one day. - 10/21/2010   8:49:02 PM
  • 28
    I work them equally - 10/21/2010   7:19:14 PM
  • 27
    I do like doing tricep dips. - 10/21/2010   3:19:23 PM
  • TBUSTAMANTE85
    26
    the best exercise for me is cleaning and running with my kids then when i walk my dog then when im dancing. - 10/21/2010   1:16:56 PM
  • 25
    Some good ones here for when you're at your desk. - 10/21/2010   10:56:20 AM
  • SUNSET09
    24
    I work them both while watching T.V and appreciate the additional workout options, thanx! Good going! - 10/21/2010   10:00:14 AM
  • 23
    I see results fastest with tricep dips and the overhead extension. - 10/21/2010   9:17:27 AM
  • TWOOFTHREE
    22
    I work my triceps every time I work my biceps. And of course they get a workout when I work my chest and again when I work my shoulders.

    Actually it's quite easy to overtrain ones triceps (and biceps) if you're not careful.

    2/3 - 10/21/2010   6:07:00 AM
  • RLMCCUE
    21
    When strength training I either work out on the Nautilus machines at the gym or do Coach Nicole's New You Boot Camp workouts and both work my triceps. I've definitely noticed that I feel the burn when working them out, I think that it's an area that I neglected previously. I didn't see the most difficult triceps exercise that I do listed; you bend over and put your hand on the seat of a chair for support, lower your arm and then bend the elbow as if starting a lawn mower - I got that one off of an old Cindy Crawford workout video and it's a killer! - 10/21/2010   1:34:13 AM
  • 20
    This article came at exactly the right time. I was getting ready to begin work on my arms. Yay!!! - 10/21/2010   1:17:29 AM
  • 19
    Great. - 10/21/2010   12:17:07 AM
  • 18
    I love working my triceps! My favorite exercises are skull crushers, tricep pushups and dips w/ straight legs. - 10/20/2010   11:29:39 PM
  • 17
    I like Tricep kickbacks. Arm exercises are easy to incorporate in all through the day. In lines, at your desk, watcing the TV - even on the toilet! Sometimes, you work it in wherever you can! - 10/20/2010   11:11:23 PM
  • 16
    I totally need this. - 10/20/2010   11:01:13 PM
  • MISSYC21
    15
    I LOVE WORKING WITH ARM WEIGHTS, BUT ONE OF MY FAV EXERCISES ARE THE OVERHEAD TRICEPS EXTENSIONS. GREAT RESULTS IN LITTLE TIME! - 10/20/2010   8:47:08 PM
  • 14
    I love working my tris, what a great article! - 10/20/2010   6:40:09 PM
  • 13
    This is a really tough area to tone. Thanks for the tips. - 10/20/2010   5:56:47 PM
  • 12
    Couldn't get some of the videos to run - 10/20/2010   5:45:19 PM
  • 11
    Great comments everybody. Yep, gotta get rid of my flabby triceps! The tricep kickback is my favorite so far, but those dips look pretty interesting! - 10/20/2010   5:42:26 PM
  • SUGARSMOM2
    10
    good ideas to make the tri`s slimmer . I sure need some help in that dept. - 10/20/2010   5:32:57 PM
  • 9
    i do both twice a week. I just started the gym last week, and i have to say that its hard!!! - 10/20/2010   4:53:56 PM
  • 8
    I LOVE working my triceps and this article is a jewel! Thanks for all the good information. My biceps were developing quite nicely when I started working the triceps, too. My favorite so far from Spark is Dumbbell Triceps Extensions on Ball. - 10/20/2010   4:53:24 PM
  • 7
    I do triceps dips, not on the machine but with my legs extended out and lowering myself below the level of an exercise bench. - 10/20/2010   3:51:38 PM
  • JMGRAHAM22
    6
    I do Tricep Dips with my legs elevated up on a chair which make them harder and really works the triceps. Then I do "Skull Crushers" which are isolated dumbell execises which work the triceps even more. I do both of these 3 times a week and it works really well. - 10/20/2010   3:26:03 PM
  • 5
    Dontcha just hate that jiggle when you wave good-by to someone? These moves will take care of that. I'm getting started right now! - 10/20/2010   3:24:05 PM
  • JHCAMSMOM
    4
    I do arm toning at least 2xs per week. I think the back of the arms is the first to go. - 10/20/2010   3:01:35 PM
  • 3
    No I don't somehow biceps always take priority but maybe that's why my triceps still need work. My fav is tricep kickbacks. - 10/20/2010   2:43:59 PM
  • 2

    One of my favorite Tricep exercises is a row with a Tricep extension.

    Hold your weights ski pole push forward without locking the elbows than push back with out locking the elbows. Dont forget to stretch it after. - 10/20/2010   1:10:57 PM
  • DAJAILOU
    1
    I like the total arm toner cause i think i don't have toned arms so i'm trying to get results.this blog will help a lot.thank you. - 10/20/2010   12:40:47 PM

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