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.