11 exercises and workouts for toning and building your Triceps

Below you'll see 11 of the best how-to videos on how to exercise your triceps. Tricep workouts are essential for developing those toned arms and getting rid of your bingo wings. All exercises below can be placed together to create a workout that can be done at home or in a gym.
 

Tricep exercises and workouts that can be done at home

Tricep Extension to work your triceps

  • Stand side on to your couch
  • Bent the leg closest to the couch and place it on along with your arm on the same side of your body
  • Spread your position until your back is flat and parallel to the floor
  • Bring your elbow of the opposite arm up and against your torso leaving your hand hanging down. There should be a right angle at the elbow of this arm
  • Using a weight such as a tin of food straighten your arm by pushing your hand back whilst keeping your upper arm and elbow very still
  • Repeat on the other side

Narrow Armed Press Up to work your triceps

  • Position yourself face down on an exercise mat, or clean floor surface
  • Extend your fingers and place your hands on the mat so that your thumbs are just an inch or two apart
  • Raise yourself up with your weight distributed evenly between the balls of your feet and your hands
  • Slowly lower yourself as close to the floor as possible, bending your elbows back along your torso
  • Keep your back straight throughout
  • Slowly raise yourself back up to the start position
  • Repeat as desired
  • For extra resistance, move your hands closer together at the start of the exercise

Dips to work your triceps

  • Choose a stable chair or stool which comes up to knee level
  • Stand with your feet shoulder width apart and your back is facing the chair
  • Crouch into a sitting position and place your hands on the edge of the chair behind you
  • Position your feet so that your knees are bent at a 90 degree angle
  • Slowly lower your buttocks to the floor
  • Hold this position for a moment, feeling the tension in your upper arms
  • Slowly return to the starting position
  • Repeat exercise as desired

Beginner Dips to work your triceps

  • Grab a chair pair or a stable stool
  • With your back facing the chair place each hand so that they firmly sit on the edge of the chair
  • With your arms taking your body weight, extend your feet out in front of you. The closer your feet are to the chair the easier the exercise will be.
  • In a controlled motion, lower your body as far as is comfortable - you must keep your hands fixed in the same position
  • As a secondary motion, raise your body back to its original position by extending your arms again
  • Throughout the exercise, take care not to place excessive stress on your elbow joints
  • Complete your desired set of repetitions with your weight as much through your arms and not through your feet as possible

Basic Narrow Armed Press Up to work your triceps

  • Position yourself face down on an exercise mat or clean floor surface
  • Place your hands on the mat at approximately shoulder width apart
  • Move your hands a couple of inches towards each other, drop your knees and raise your feet
  • As you progress with this exercise, bring your hands closer together for added difficulty
  • Keeping your back straight and your core tense, slowly raise yourself up until your arms are straight
  • Slowly lower yourself towards the floor, with your elbows bent back along your torso
  • Return to the starting position
  • Repeat the exercise as desired

Intermediate Exercises to tone and sculpt your triceps

How to do tricep extensions with rope to work your triceps

  • Stand with your feet shoulder width apart and weight evenly distributed
  • Position yourself in front of the rope with the pulley at chest level
  • Grip the pulley so that your elbows are bent at a 90 degree angle
  • Slowly pull the rope downwards until your arms are completely straight by your sides
  • Hold this position for a moment
  • Slowly raise your forearms back to the starting position, with your elbows bent at a 90 degree angle
  • Repeat the exercise without releasing the tension in your triceps

Advanced Exercises and workouts to train your triceps

How to do rolling dumbbell extensions to exercise your triceps

  • Lay comfortably on a short bench that supports your head and body but allows your knees to extend over the bottom edge and your feet to brace firmly on the floor
  • Using a neutral grip, start with the dumbbells extended at arm’s length above your chest
  • Lower them slowly in a press like fashion down to the sides of your chest (this reduces the stress on your elbows)
  • Keeping the elbows bent, roll the dumbbells back towards your head (at your shoulder) until the point where your elbows are pointing directly upwards
  • Raise the dumbbells as quickly as is comfortable by moving your elbows slightly in the direction of your feet and extending the dumbbells upwards
  • Complete your set of repetitions

How to do skull crushers with a barbell to work your triceps

  • Lie on a flat bench on your back
  • Hold a barbell using both hands out in front of you, at a 90 degree angle from your body
  • The palms of your hands should be facing the ceiling
  • Your arms should be straight
  • Lower the weight with your elbows tucked in until they are just above your face
  • Pause for a second in this position
  • Push the weight back up until it is once again away from your body

How to do skull crushers with dumbbells to work your triceps

  • Lie on a flat bench on your back
  • Hold a dumbbell in each hand out in front of you, at a 90 degree angle from your body
  • The palms of your hands should be pointing inwards
  • Your arms should be straight
  • Lower the weights with your elbows tucked in until they are beside your face
  • Pause for a second in this position
  • Push the weights back up until they are once again away from your body

How to do over the head dumbbell extensions to work your triceps

  • Stand comfortably holding a single dumbbell in front of you in both hands
  • Keep your feet apart about the same width as your shoulders
  • Lift your dumbbell over your head until you reach full arm extension
  • It should rest in your upward facing palms with your thumbs around it
  • From this starting position, keep your upper arms close in to your head, elbows in and perpendicular to the floor
  • Breathe in and lower the dumbbell in a semi-circular motion behind your head until your forearms meet your biceps. As a guide, the bottom of the dumbbell is likely to be approximately level with your neck
  • Breathe out as you return to the starting position using your triceps to raise the dumbbell
  • Complete your set of repetitions

How to do dips to work your triceps

  • Stand facing the dip bars and take hold of one bar in each hand
  • Keep your elbows by your sides at all times
  • Push up on the bars, supporting your weight with your arms, until your arms are straight
  • Bend legs at the knee, bringing your feet up behind you so your arms are your only support
  • Slowly bend your arms at the elbow until your shoulders are just below elbow level
  • Hold and then push up again until arms are straight
  • If unfamiliar with the exercise perform shallower dips, with your shoulders staying above elbow level
  • Return to the starting position