Best Tricep Exercises – Videos And Instructions

Here you'll find 3 of the best tricep exercises to help you sculpt and strengthen the back of your upper arms. The stronger your triceps are the easier you'll find it to carry, lift and push heavy things. Not only that, you'll have better looking arms.

Dumbbell Overhead Tricep Extension

Here's a short video demonstration of this one of the best tricep exercises for you.





Here are the text instructions.

Method

  1. In a standing position, hold one dumbbell with both hands.
  2. Bring the dumbbell up over the head so the arms are fully extended. This is the starting position.
  3. Keep your upper arms still, and slowly begin to bend at the elbow. Lower the weight down behind your head as far as you can go.
  4. Pause for a moment and then extend your arms back to the starting position.
  5. Repeat 2-3 sets of 10-12 times. Or do as many as your program tells you.

Things to watch out for

  • Your triceps are fairly small muscles. That means they won't be able to handle as heavy weights as your back, chest and leg muscles. So, don't try to use very heavy weights for your triceps.
  • Be careful not to hit the back of your neck with the dumbbell during the exercise. Do it quite slowly.
  • Keep your ab engaged and your back neutral throughout.

Extra tips

  • You can also perform this exercise sitting on a bench or a swiss ball.
  • You can also do this one arm at a time with a lighter dumbbell. Or you can do it with both arms simultaneously with one lighter dumbbell in each hand.

Tricep Kickbacks

Here's a video demonstration for you.

Method

  1. Stand holding a dumbbell in each hand.
  2. Bend your upper body forward to about a 45 degree angle.
  3. Keep your knees soft. Keep your arms by the side of your torso.
  4. Bend your elbows. This is your starting position.
  5. Straighten your arms towards your hips. This squeezes your triceps (back of upper arms).
  6. Return to the starting position.
  7. Repeat 2-3 sets of 10-12 times. Or do as many times as your program requires.

Things to watch out for

  • Keep your stomach tight and your back neutral throughout the exercise.
  • Don't swing your arms to lift the weights up. Use your triceps and do it quite slowly.
  • When your arms are extended, your palms should be facing each other.

Extra Tips

  • You can also do this exercise one arm at a time and use a heavier weight.
  • To make it harder, bend forward till your torso is parallel to the floor instead of only at 45 degrees.

More best tricep exercises

Dips Exercise

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