World Class Triceps

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, You Can Learn Series
Updated:
September 6, 2004

    Take the time to work on your triceps. The triceps are just as important to a good looking arm as the work on your biceps. Do you want the best triceps around? These exercises for the triceps are proven to bring you exciting, rapid results on your triceps.

When working the triceps, you have to remember that exercises that target the chest and back also use the triceps, so do the back and chest workouts first then go heavy on the triceps. Whenever you are targeting the triceps be sure and add rest days within your workouts. The workouts for the triceps shown below will give you big, huge, strong triceps when you add more weight. To tone your body and for aerobic purposes, use these tricep exercises with lighter weights, but do more repetitions, like 12 to 16 reps, instead of 8 to 12 reps with heavy weights.

As always, if you haven't exercised in a long time or you have long standing medical problems, be sure and see a doctor before starting this or any exercise routine.
Triceps - Dumbbell Kickback
  • Place one arm and one knee on a weightbench
  • Keep back straight
  • Raise arm with dumbbell straight till it is level with your back
  • Let your arm bend at the elbow and bring the weight down perpendicular to floor
  • This is the starting position
  • Straighten arm with weight
  • Hold for one second
  • Bend arm at the elbow again slowly bringing weight toward floor.
  • Repeat 6 to 12 times.
  • Switch arms and repeat. For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Triceps - Parallel Dips with Plates
  • Hold the edge of a weight bench with your palms with the weight of your body supported by your arms
  • Have someone put a weight plate on your lap
  • Slowly lower body to the floor.
  • Hold for one second.
  • Raise body back to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Triceps - Lying Cross Shoulder Triceps
  • Lay down on your back on weight bench.
  • Put one dumbbell in each hand
  • Extend arms perpendicular to your body
  • Bring dumbbell to your shoulder bending arm at elbow
  • Extend arm again
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Triceps - French Curl
  • Lay down on your back on weight bench.
  • Hold a barbell with hands close together
  • Slowly bend your arms at the elbows and bring the weight toward your forehead
  • Be careful you don't hit your head with the weight
  • Straighten your arms
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Remember to start slow with small weights, just because you lifted 200 pounds as a 20 year old doesn't mean you have to begin at that weight. Try 10 pounds or 20 pounds and work up from there. If you haven't weightlifted in a long time or have never weightlifted, then start small. I can't stress that enough. These exercises can be very dangerous if not done correctly or with the proper weight.

I want to encourage you to have fun in your quest for a better, stronger, more fit body and triceps. Sometimes, you will have to take a day off. Listen to your body, after a long weekend doing yard work and playing with family and friends and your body is screaming for a rest, take a day off from your weightlifting routine and relax and let your body recover. Always think long term in your exercising goals.

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