ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Training Terrific Triceps

Updated on January 30, 2012

Triceps Brachii

One of the major muscles of the arm, the triceps, acts to extend or straighten the arm (while the biceps perform the opposite motion, flexing). The muscle runs from the shoulder to the elbow at the back. It is named for its three heads, or points of attachment.

The three lobes are 1) the long, 2) lateral, and 3) medial heads. They originate at different points on your upper arm and shoulder girdle and form a tendon near the point of your elbow.

The arms are important to all kinds of sports movements - lifting, throwing, pushing, hitting and so on - that you'll realize the benefits of building them as soon as you develop a program.

Kinesiology & Physiology

Do your triceps after a heavy chest training session, so that way they're thoroughly preexhausted. In other words, they've been given a workout already, anything more you do to them is going to have greater impact and achieve better results.

Tricep Dips

AKA Bench Dips

Standing with your back to a bench, place your hands behind you on the bench, palms down and fingers pointed forward. Ease down, bending your knees, until your butt is resting up against the edge of the bench, just below the level of your hands. Check for correct posture: Look directly in front of you, shoulders back, spine perpendicular to the ground, feet flat on the floor, thighs and shins perpendicular to each other. Descend two inches or so, with your butt traveling along the edge of the bench. Do not roll your shoulders forward or allow your buttocks to come away from the edge of the bench. Come back up to the top, contract your triceps, pause for a moment and then repeat descending movement.

Tricep Dip Demonstration

Overhead Tricep Extensions

This exercise allows a greater range of motion than any of the other triceps exercises. Hold a dumbbell with both hands as if you were doing a pullover: Support it against the webbing between your thumb and index finger. Lift the dumbbell over your head with your elbows as close to your head as possible. Do not tuck your chin! Bend your elbows until the dumbbell touches the top of your back, then extend the weight directly overhead — not forward or backward —to the starting position. Contract your abs as you lift the weight to relieve the pressure on your lower back. Never bounce at the bottom, as this will surely lead to an injury.

Overhead Tricep Extension Demonstration

Tricep Pushdowns

AKA Tricep Pulldowns

Tricep Pushdowns and Tricep Pulldowns are the same thing. While you are technically pushing down on the rope/cable, it is being pulled down from above. On the lat pulldown bar, take an overgrip, your hands nearly touching. Keeping your elbows in, pull the weight straight down as far as you can, then release it very slowly back to the starting position. These provide the greatest intensity of any triceps exercise. If you use a rope handle, separate the ropes as you come to lockout, which will really put a burn into the muscle for growth and cross striation.

Triceps Pushdown Demonstration

Tricep Kickbacks

AKA Tricep Press

This exercise works an area very difficult to get at - the outer undersides of your upper arm. The elbow of your supporting arm should be locked. Hold a dumbbell in your free hand with the weighted ends facing front and back. With your elbow close to your body, bend it at least 90 degrees. Then extend your arm backward and upward as far as possible. Slowly return to the initial position and repeat.

Tricep Kickback Demonstration


    0 of 8192 characters used
    Post Comment
    • undagroundjoe profile image


      9 years ago from Southern California,USA

      Good exercises, I implement a few of these myself.

    • The Good Cook profile image

      The Good Cook 

      10 years ago

      Looks like hard work!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)