Home Fitness Equipment home > Fitness Exercises > Tricep exercises

Tricep exercises

Click here to see our selection of Weight Lifting Equipment.

The triceps brachii, commonly known as the tricep muscle, is a three-headed muscle located on the anterior portion of the upper arm.  The tricep is an extender muscle responsible for extension of the elbow, so a fit tricep is essential to functional arm action.  Tricep exercises are often practiced by bodybuilders who want more bulk and muscle definition, but these are far from the only people capable of deriving great gains from tricep exercises.  Weak or underformed triceps are the cause of flabby upper arms, so anyone concerned with being fit and/or looking good will benefit from tricep exercises.

Listed below are three of the most proven tricep exercises, along with descriptions of how to perform the motions and a list of equipment needed.

Lying Tricep Extensions: This lift is usually done with either dumbbells or an EZ-curl bar.  Lying on a weight bench, start with the arms fully extended while holding the weight.  Keeping the elbows pointed forward, lower the weight toward the forehead or, if you prefer, just behind the head.  Using the triceps, extend the elbow, bringing the weight back up until the arms are extended once more.  The motion should be smooth and controlled, as a quick motion will push more work on the lats.  The only equipment required for this lift is the dumbbells or EZ-bar and weight and a flat weight bench.  A weight or dumbbell rack can help you keep your equipment organized and easy to use, as well.

Close Grip Bench: This lift uses a barbell and sufficient weight for your needs.  Begin by lying on a weight bench as if performing a standard bench press.  Then shift the grip from shoulder width to near enough that the thumbs can almost touch if outstretched.  With the hands thus, lower the weight toward the chest and power back up, keeping the motion smooth and balanced at all times.  By using a close grip you force the triceps to take most of the weight during the motion.  This lift is performed with a standard barbell, sufficient weight, and a flat bench, though an EZ-bar or an adjustable bench may be used as well.

Overhead Dumbbell Press: This exercise is best performed with a bench with a sitting backrest or an adjustable weight bench.  Sit down with a moderately heavy dumbbell positioned behind the head in both hands.  With elbows steady and pointed forward, raise the weight up above the body.  Lower the weight as far as possible before raising again.  Be aware that it is sometimes more difficult to raise the weight from a very low position than from slightly higher.  If the weight is too much to lift from the lowest point you can reach, use a lighter weight.  Going through the full range of emotion is essential.

Related products:

Incline Bench
An incline bench provides you with the option to raise the back support so that your upper body whether it be chest or shoulders get more emphasis throughout your exercises. Why not add in a few incline bench exercises into your exercise routine and achieve the body you have always wanted?

Pullup Bars
Pullups are a great way to develop your upper body. In fact it is arguably the most effective exercise for developing your back, shoulders and arms. If you have a pullup bar in your home or office, you can exercise these powerful muscle groups at anytime.

Medicine balls
Remember using medicine balls during your old gym classes? Well, medicine balls are still around today, and as popular as ever. Why? Because using medicine balls is still one of the best ways to strengthen and tone your muscles.