Triceps exercises can be done with free weights, cable machines, or without equipment. Narrow dips and pushups are good for beginners, while bench presses, dumbbells, and cable machines offer more options. Keeping elbows close to the body maximizes the effect on triceps.
There are many exercises designed to increase triceps strength. Doing exercises that isolate the triceps is probably the best way to build strength quickly and for the long term. Triceps exercises can be done with free weights, cable machines, or without any equipment. The triceps are a group of three muscles on the back of the arm, needed to straighten the elbow. Therefore, most triceps exercises focus on movements that extend the arm, or both arms at once.
To start building triceps strength without any equipment, start with narrow dips and pushups. Narrow pushups are a slight modification of pushups in which the hands are placed within shoulder width. Lean toward the floor until your chest touches your hands, then push up. A more advanced version of the narrow pushup involves placing your thumbs and first fingers together to form a diamond on the floor, which further works your triceps. As with almost all other triceps exercises, keeping your elbows as close to your body as possible will maximize the effect on your triceps.
Dips can be done with a chair, with a couple of benches, or in the gym with a dip machine. To use a chair, stand with your back to the chair and place your hands behind you on the seat of the chair. Extend your legs forward keeping your knees slightly bent, then lower yourself until your arms are parallel to the floor. Push up and repeat. Using a pair of benches or dips is more difficult, but will build more triceps strength.
A bench press or barbell gives you more options. For one way to work the triceps, lie back in the bench press, grab the bar with your hands shoulder-width apart, and lower the bar until it bottoms out on your pectoral muscles. Keep your elbows close to your body and push hard up on the bar. On a flat bench, use the same technique but lower the bar to your forehead, then push up. Similarly, you can use dumbbells on a bench. Start with your arms extended straight up, palms facing each other, then lower the weights to forehead height before pushing up.
You can also build triceps strength by using a cable machine. One method is the press down or press down on the triceps. First, put the cable on a high pulley. Start with your forearms parallel to the floor, then push down until your arms are straight. Slowly raise your arms to the starting position. Using a reverse grip on this exercise is easier, while using a rope attachment or one-handed push-ups is more difficult.
There are many more ways to increase triceps strength. There are a wide variety of triceps exercises, particularly for dumbbells and barbells. You can join a gym or try weight training books to find the ones that work best for you.
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