5 Simple Tricep Exercises That Should Be In Your Routine

By Dr. David Samadi

No fluff, no nonsense. Just a super-simple step-by-step guide to tricep exercises.

First up, some questions you may have?

What are triceps?

Triceps are a group of three muscles on the back of your arm, running from your shoulder to elbow.

Why should I exercise my triceps?

Many people do it for a defined toned arm, however, diet and other physical exercises will have as much impact on your arms wiggle as tricep exercises. The key reason to work-out your triceps is so that other motor functions become easier. For instance, playing tennis, yoga, or push-ups. The stronger your triceps the more power and endurance your arms will have.

Here are the top 5 tricep exercises you should add to your routine today:

1. The Basic Lift

  1. To work your right arm, stand alongside the right side of a workout bench and place your left knee and left hand on it for support.
  2. Your back should be nearly parallel with the floor.
  3. Hold a dumbbell (start off with a lightweight if you’re a beginner) in your right hand and bend your elbow to bring your upper arms flat against the right side of your torso, also parallel to the floor.
  4. Without moving the upper arm, exhale and straighten your lower arm behind you. 
  5. Inhale as you slowly return to start.
  6. Complete reps on the right arm and then switch sides and repeat with the left arm.

CHECK OUT: Why can’t out exercise a poor diet.

2. Triangle push-ups

  1. This variation of the classic push-up is different in that you will place your hands next to each other, directly under your upper chest, with thumbs and index fingers making a triangle shape.
  2. Flex your feet and contract your core and leg muscles.
  3. Keep your head in line with your spine as you slowly lower your body until your chest touches the floor.
  4. Focus on moving only your arms. 
  5. With control, press back up until your arms are fully extended. Repeat. 
  6. If this is too hard to do, you can do the exercise with knees bent on the floor.

CHECK OUT: 6 reasons to add plank exercises to your routine.

3. Shoulder press

  1. Stand with feet shoulder-width apart
  2. Hold a dumbbell in each hand. 
  3. Bend elbows, bringing hands to shoulders, palms facing forward.
  4. Press weights straight overhead, keeping shoulders down.
  5. Lower weights back to shoulders.
  6. Do 20 reps.

4. Triceps pushback

  1. Stand with feet shoulder-width apart, knees slightly bent.
  2. Hold a dumbbell in each hand.
  3. Arms straight down at sides, palms facing back.
  4. Lift arms straight back about 2 feet behind you.
  5. Return to sides.
  6. Do 20 reps.

CHECK OUT: Avoid these five common exercise mistakes.

5. High V for triceps

  1. Stand with feet shoulder-width apart.
  2. Hold a dumbbell in each hand.
  3. Arms extended overhead in a V, palms facing out to sides.
  4. Slowly bend elbows to hips, palms facing your body.
  5. Press back up into V.
  6. Do 20 reps.
Tricep exercise - Family Proof
Credit: Pxfuel

If you want more upper-body workouts click here.