During an arm wrestling match, the triceps are crucial for both defensive and offensive maneuvers. Strong triceps can provide the necessary force to overpower opponents. But for most of us, that’s not important. So what else makes the triceps a valuable arm muscle?

Well for one thing, the triceps muscle is mostly responsible for straightening your arm, and that can come in handy for everyone! Making up 70 percent of the muscle in your arm, they also play a crucial role in overall upper body strength. They also play a role in stabilizing the shoulder joint during various daily activities, including pushing open doors, lifting grocery bags, and overhead movements like taking plates off the shelf. Developing strong triceps can make these tasks easier and more efficient. So if you want to live life on your own terms, it would be good to start exercising your triceps if you aren’t already.

For some people, developing well-defined triceps can be more challenging compared to other muscles. This is often due to factors such as genetics and individual muscle fiber composition. But there are numerous exercises that target and strengthen the triceps, including bodyweight exercises like triceps dips and diamond push-ups to weighted exercises such as triceps extensions and skull crushers. Incorporating a variety of exercises (and there are many) can lead to optimal development and growth.

FOUR TRICEPS EXERCISES

TRICEPS KICKBACKS

1. Prop your right foot on a step or platform, resting your right forearm on your thigh to support your back, or allowing your arm to drop directly below your shoulder.

2. Hold a weight in your left hand and pull your elbow up to torso level.

3. Keeping your elbow in that position, extend your arm behind you, focusing on contracting your triceps muscle.

4. Lower your forearm down to about 90 degrees and repeat for 1 to 3 sets of 8 to 16 reps.

5. Focus on keeping your upper arms stationary against your body throughout the exercise.

TRICEPS DIPS

1. Sit on a chair or bench with your hands just outside the hips, with your knees bent or your legs extended straight out (harder).

2. Lift up onto your hands and, keeping your hips very close to the chair or bench, and bend your elbows, lowering down until they're at about 90 degrees.

3. Keep your elbows pointing behind you, your shoulders down, and your abs engaged.

4. Push back to start and repeat for 1 to 3 sets of 8 to 16 reps.

5. Avoid this exercise if you feel any pain in your shoulders.

OVERHEAD TRICEPS EXTENSIONS

1. Sit on a chair, bench, ball, or stand; keep your back straight. Hold a weight in both hands, extending it up overhead.

2. Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles.

3. Straighten your arms, contracting the triceps, and then repeat for 1 to 3 sets of 8 to 16 reps.

4. Keep your abs engaged throughout the exercise and avoid arching your back.

ROPE PUSHDOWNS

1. At a cable machine with a rope attachment, hold the rope near the knotted ends and begin the exercise with your elbows bent at about 90 degrees. (Your elbows should be next to your torso.)

2. Extend your arms, taking your hands down towards the floor, spreading the rope slightly out on either side as you contract your triceps.

3. Bring your forearms back to start and repeat for 1 to 3 sets of 8 to 16 reps.

To stimulate triceps growth, progressively increasing the load or resistance over time is essential. This can be achieved by gradually adding weight, increasing reps, or trying more challenging variations of triceps exercises. Also, be aware that, since the triceps are comprised of three heads (the long head, the lateral head, and the medial head) it is important to vary your exercises so that you are targeting all of them.

If you’re not sure which exercise targets which head of the triceps muscle, or if you want a professional to show you how to incorporate a triceps workout into your fitness routine, click the button below for a Complimentary Assessment with a Success Studio Certified Personal Trainer.