10 Exercises for Toning Your Triceps

By , SparkPeople Blogger
Working our biceps is important, but we must not neglect the back of the arms, better known as the triceps. Working both muscle groups allows for muscle balance, therefore reducing our risk for injury. Because the triceps are comprised of smaller muscles, compared to our biceps, you may need to drop the weight lifted in order to perform these exercises with good form. Remember the goal is to provide an overload to the muscles so that growth and strength can occur.

Our triceps are not only responsible for giving us well-toned arms, but they do aid in any activity where pushing is required--everything from pushing a shopping cart, vacuum cleaner, even a lawn mower. By building strength in these smaller muscles, we are also helping to make our everyday activities a little easier.

Please note that you should not do all these exercises during one exercise session. Doing a maximum of three exercises will provide the challenges to see results.

Triceps Kickbacks

Total Arm Toner

Triceps Side Press

Single Arm Press

Overhead Triceps Extension

Triceps Stretch

The following triceps exercises were all located in SparkPeople's Fitness Resource Center's Exercise Library.

Assisted Triceps Dip Machine

Lying Triceps Lifts

Reverse Grip Triceps Pulldown on a Cable Cross Machine

Standing Overhead Triceps Pull on a Cross Cable Machine

Do you workout your triceps as frequently as your biceps? What is your favorite triceps exercise?

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Comments

CATNAP6291 12/3/2019
nice article Report
CECTARR 10/5/2019
This really doesn't help when the links don't work Report
CHERYLHURT 9/7/2019
Great Report
JANSAUR 8/18/2019
It is too bad no one has checked to see if the links work. Unfortunately most of them don't. Report
CELLE98 7/11/2019
Really wanted to see this but useless with dead links. Someone really needs to be updating this stuff if you're going to post it on the homepage. :( Report
BONNIE1552 6/21/2019
Love doing triceps exercises. Report
MSPOOH404 2/7/2019
This article needs to be updated. The links are either broken or they show things that are not related to triceps exercises. Report
CHRISINMIAMI 1/31/2019
Thank you but the links did not work. I’ll try elsewhere. Report
AVROIEN
for the non spark sites I went to you tube for videos. I think there was 1 I could not find Report
SPINECCO
Thanks for the tips. Report
SLASALLE
Unfortunately, most of the non-SparkPeople.com links in this article are either no longer active pages or don't show what is listed (i.e., triceps stretch). Report
CHERIRIDDELL
Wonderful Thank you Report
STEEPERSLOUNGE
Great info thank you Report
SHELLLEY2
Toughest issue I have is my triceps... I call them bat wings! Need to get a routine of afew if these provided exercises. Thanks for sharing these! Report
JANET552
Great choices Report
ILOVEROSES
My favourite are tricep pulldown and skull crusher Report
GLORIAMAJDI
Bummer that some of these links no longer work. I definitely have bat wings and need to work those triceps. Report
SANDY6583
I work them equally..skull crushers are my favorite as well as bench dips. Report
DRB13_1
My favorite - kickbacks.
It's important to remember that although this article mentions the triceps are smaller muscles than the biceps, the triceps makes up about 3/4 of the upper arm - so do yourself a favor and work those triceps! Report
ECLIPSED
Skullcrushers and dips :) Report
ETHELMERZ
Overhead triceps dips. Good thing about the arm exercises, you can see results quickly!!! So you remember to keep on working on them!! Report
LESLIE56
I have several significant tears in my left rotator cuff, so I have to be so careful of my arm and shoulder. I do a few things, I can manage at the pool. I would love to have toned arms, I used to, but alas, maybe again one day. Report
COCOAMARIA
I work them equally Report
ARCHIMEDESII
I do like doing tricep dips. Report
TBUSTAMANTE85
the best exercise for me is cleaning and running with my kids then when i walk my dog then when im dancing. Report
ANDRAYAYA
Some good ones here for when you're at your desk. Report
SUNSET09
I work them both while watching T.V and appreciate the additional workout options, thanx! Good going! Report
GIANTMICROBE
I see results fastest with tricep dips and the overhead extension. Report
TWOOFTHREE
I work my triceps every time I work my biceps. And of course they get a workout when I work my chest and again when I work my shoulders.

Actually it's quite easy to overtrain ones triceps (and biceps) if you're not careful.

2/3 Report
RLMCCUE
When strength training I either work out on the Nautilus machines at the gym or do Coach Nicole's New You Boot Camp workouts and both work my triceps. I've definitely noticed that I feel the burn when working them out, I think that it's an area that I neglected previously. I didn't see the most difficult triceps exercise that I do listed; you bend over and put your hand on the seat of a chair for support, lower your arm and then bend the elbow as if starting a lawn mower - I got that one off of an old Cindy Crawford workout video and it's a killer! Report
POMPYN
This article came at exactly the right time. I was getting ready to begin work on my arms. Yay!!! Report
JIBBIE49
Great. Report
CATHEITE
I love working my triceps! My favorite exercises are skull crushers, tricep pushups and dips w/ straight legs. Report
BABYNURSE2000
I like Tricep kickbacks. Arm exercises are easy to incorporate in all through the day. In lines, at your desk, watcing the TV - even on the toilet! Sometimes, you work it in wherever you can! Report
HIKETOHEIGHTS
I totally need this. Report
MISSYC21
I LOVE WORKING WITH ARM WEIGHTS, BUT ONE OF MY FAV EXERCISES ARE THE OVERHEAD TRICEPS EXTENSIONS. GREAT RESULTS IN LITTLE TIME! Report
KOLINA
I love working my tris, what a great article! Report
KICKINGIT@56
This is a really tough area to tone. Thanks for the tips. Report
RD03875
Couldn't get some of the videos to run Report
LYNNRDR
Great comments everybody. Yep, gotta get rid of my flabby triceps! The tricep kickback is my favorite so far, but those dips look pretty interesting! Report
SUGARSMOM2
good ideas to make the tri`s slimmer . I sure need some help in that dept. Report
MIZZSB
i do both twice a week. I just started the gym last week, and i have to say that its hard!!! Report
ELSEEBEE
I LOVE working my triceps and this article is a jewel! Thanks for all the good information. My biceps were developing quite nicely when I started working the triceps, too. My favorite so far from Spark is Dumbbell Triceps Extensions on Ball. Report
-CORAL-
I do triceps dips, not on the machine but with my legs extended out and lowering myself below the level of an exercise bench. Report
JMGRAHAM22
I do Tricep Dips with my legs elevated up on a chair which make them harder and really works the triceps. Then I do "Skull Crushers" which are isolated dumbell execises which work the triceps even more. I do both of these 3 times a week and it works really well. Report
DOINFINE
Dontcha just hate that jiggle when you wave good-by to someone? These moves will take care of that. I'm getting started right now! Report
JHCAMSMOM
I do arm toning at least 2xs per week. I think the back of the arms is the first to go. Report
SASSYSACY
No I don't somehow biceps always take priority but maybe that's why my triceps still need work. My fav is tricep kickbacks. Report
LLDURADO

One of my favorite Tricep exercises is a row with a Tricep extension.

Hold your weights ski pole push forward without locking the elbows than push back with out locking the elbows. Dont forget to stretch it after. Report
DAJAILOU
I like the total arm toner cause i think i don't have toned arms so i'm trying to get results.this blog will help a lot.thank you. Report
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