Tricep exercises

There are a number of different exercises you can do to build your triceps and make your arms stronger and leaner. These exercises can be completed at different difficulty levels depending on what your personal goals are - simply toning your arms to building strong arms. Below are three useful exercises that will provide good results over time.


A very simple yet effective exercise aimed at training your arms to hold your own bodyweight or more! You can use a dipping belt and add weight, increasing the workout on your triceps thus making them stronger.

1. Stand inside a parallel dip station and hold on to the bars with a shoulder width grip.
2. While keeping your elbows close to your sides at all times, press yourself straight.
3. Your arms should be extended at this point..
4. Lower yourself until your upper arms are parallel to the floor.
5. Return to the starting position by pressing yourself back up.

Tricep Dips
A man performing tricep dips


- Keep your head up and hips straight.
- Avoid leaning forward too much.
- Avoid allowing your elbows to move away from the sides of your body.


1.Lie on your back on a bench with a barbell or EZ-Curl bar.
2. Using a narrow overhand grip, press the bar to arms length above your chest.
3. At this point your arms should be fully extended.
4.Lower the bar towards your forehead by bending your arms at the elbows
5. At this point make sure your upper arms remain still and vertical the whole time.
6. Return to the starting position by extending your arms.


- This exercise is called skull crushing for a reason! Be sure to start with a light weight!
- It is advisable to have a partner there incase you need to let go of the bar.

Close Grip Bench Press

1. Adopt a regular bench press position
2. Hold the bar slightly narrower than shoulder width grip and lift it off of the holders.
3. Lower the bar down towards your chest while keeping your elbows close to your body.
4. Press the bar back up to the starting position.

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