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Despite being the largest muscles in your arms, your triceps are generally not the first muscles you think of when you think about training this body part. That title goes to the big, bad biceps. However, to get strong arms, your fitness routine should include both.
“Triceps are a key muscle for arm and upper-body movements,” says Jordan Fernandez, CPT, a certified personal trainer with Trainer Academy. “You use your triceps constantly because they are responsible for extending your elbows. So anytime you press, reach, or do anything that involves going from a bent-elbow position to a straight-elbow position, you’re using your triceps.”
Strong triceps also contributes to better upper-body strength overall, which will help you maintain your ability to do day-to-day movements as you age, Fernandez explains. You use your triceps to push open doors, get up off of the ground, and lift your carry-on overhead as you travel the globe—and you want to be able to perform those actions well into your older years!
Try this 10-minute triceps workout that your future self will thank you for. Do four sets of each triceps exercise for 10 reps to help you build up your strength.
“You use your triceps constantly because they are responsible for extending your elbows. So anytime you press, reach, or do anything that involves going from a bent-elbow position to a straight-elbow position, you’re using your triceps.” —Jordan Fernandez, CPT
1. Skull crusher
Photo: Brittany Hammond, CPT
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand.
Raise your arms above your head with your wrists aligned directly over your shoulders.
Bend your elbows at your shoulders, bringing the dumbbells toward your forehead.
Straighten your arms to return to the starting position.
Repeat for 10 reps.
Tip: You can also perform this exercise on a bench.
2. Triceps kickback
Photo: Brittany Hammond, CPT
Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms by your sides.
Hinge forward from your hips until your chest is at a 45-degree angle.
Lift your arms until your elbows form a 90-degree angle and your upper arms are parallel to the floor.
Slowly extend your arms behind you while straightening your elbows and keeping your upper arms parallel to the floor.
Bend your elbows and lower your arms to the starting position
Repeat for 10 reps.
Tip: You can also alternate arms for this exercise to add a bit more core activation or lessen the intensity on your triceps.
3. Triceps push-up
Photo: Brittany Hammond, CPT
Position yourself on your hands and knees, hands directly under shoulders and knees under hips.
Step your feet back and straighten your legs so that you’re balanced on your palms and toes.
Bend your elbows and lower yourself down to the floor (or as close as possible). Keep your elbows glued to your torso as you lower down.
Push through your hands back to the top of the push-up position. Keep your elbows glued to your torso as you push back up.
Repeat for 10 reps.
Tip: To modify this move, drop down to your knees. Make sure to avoid tucking your chin so that your spine stays neutral and your shoulders don’t take over.
4. Triceps dip
Photo: Brittany Hammond, CPT
Sit on a solid surface (like a bench, chair, or couch) with your knees bent and feet flat on the floor.
Put your hands on the surface, and walk your feet forward until your butt is off of the surface.
Bend your elbows and bring your butt toward the floor as much as your range of motion allows.
Push your hands into the surface to straighten your arms back to the starting position.
Repeat for 10 reps.
5. Close-grip chest press
Photo: Brittany Hammond, CPT
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand.
Bend your elbows and place them on the floor, locked into your ribs.
Press your arms above your head, keeping them in alignment with your shoulders.
Lower your arms back to your chest.
Repeat for 10 reps.
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