The triceps are a relatively small group of muscles in the upper arm primarily responsible for extending the elbow (straightening the arm). They are strengthened by straightening the arm against some form of resistance. You can strengthen your triceps with dumbbells in a number of ways.
Supine Overhead Tricep Extension
Lay on your back with your knees bent and your feet on the floor. Lift your hips so that they form a straight line between your shoulders and your knees. Your shoulders should be relaxed and pressed down, away from your ears. Start by holding the dumbbells vertically over your shoulders, hands shoulder-width apart, arms straight. Bend at your elbows and bring the dumbbells back toward your forehead until your elbows form a 90-degree angle. Bring the dumbbells back up over your shoulders and straighten your arms to complete one repetition. Keep the movement slow and controlled. Do eight to 15 repetitions and two or three sets.
If this position causes lower back strain, return your hips to the floor. To make the exercise more difficult, add more weight or try placing a stability ball underneath your shoulders. Because you are holding the weight over your head, make sure to use a weight you are confident you can handle, and avoid pushing yourself to complete fatigue unless you have a spotter.
Supine Tricep Press
Begin in the same position as the supine overhead tricep extension, with hips lifted, knees bent, feet on the floor and dumbbells held directly over your shoulders. Keeping your wrists continuously vertical over your elbows, and your elbows close to your sides, bend your elbows down towards the floor until they reach a 90-degree angle. Do not let them touch the floor. Straighten your arms back to their original position to complete the repetition, again being careful to keep your wrists vertical over your elbows. Do eight to 15 repetitions and two or three sets.
If this position causes lower back strain, return your hips to the floor. To add difficulty, use more weight or place a stability ball underneath your shoulders.
Quadriped Single-Arm Tricep Extension
Begin on your hands and knees, with straight arms and wrists directly beneath your shoulders, and knees directly beneath your hips. Hold a dumbbell in one hand and bend that arm so that your elbow is at 90 degrees and your upper arm is parallel with your spine. Keep the arm close to your body. From this 90-degree position, straighten your arm, pressing the dumbbell back behind you and bringing your entire arm parallel with your spine. Return to the original 90-degree angle to complete the repetition. Do eight to 15 repetitions and two or three sets.
To make this exercise more difficult, try straightening the opposite leg behind you as you straighten your arm, then bending it back to its original position as you return your arm to a 90-degree angle. This exercise is also good for building stability in your core and lower back.
Tricep Push-Up
Start in a traditional push-up position, either up on your toes or with your knees on the floor, depending on desired difficulty. Make sure your shoulders, hips and knees/heels form a straight line and your abdominals are held tight. Begin with your arms straight, wrists vertical below your shoulders, and chest aiming down in between your hands. Your hands should be slightly closer than shoulder-width apart. Lower your body towards the floor, bending at your elbows and drawing them back as close as possible to your sides. Keep your shoulders down away from your ears and your neck long. Push your body back up so that your arms are straight to complete the repetition. Do eight to 15 repetitions and two or three sets.
If you feel strain in your back or shoulders during this exercise, try tightening your abdominals more.
Standing Overhead Tricep Extension
Stand tall, holding one dumbbell with both hands over your head. Your arms should be straight, elbows vertical above your shoulders, and your shoulders should be pressed down away from your ears. Tighten your abdominal muscles, and keeping your elbows vertical over your shoulders, bend at the elbows to lower the dumbbell behind you. Lower until your elbows form a 90-degree angle, then straighten the arms back to the starting position to complete the repetition. Do eight to 15 repetitions and two or three sets.
To add difficulty to this exercise, try doing it on one foot or adding more weight. Because you are holding the weight over your head, make sure to use a weight you are confident you can handle, and stop before you reach complete fatigue unless you have a spotter.
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