Triceps Exercises For The Gym

Tight, toned triceps muscles give your arms shape and definition. The triceps muscles, located on the back of the arm, consist of three heads -- the lateral, medial and long heads, according to Bodybuilding.com. If you've heard the terms bat wings or spaghetti arms to describe your arms, it may be time to start a new triceps workout. Strength training exercises help to develop your triceps and increase lean muscle mass to give your arms the look you desire.

Triceps Dips

Performing triceps dips work all three heads of the muscle. Sit on a flat bench with your hands by your hips and palms facing forward. Extend your legs straight in front of you. Press up onto your hands so that you are supporting your body weight. Lower your hips toward the ground until your elbows are bent at 90 degrees. Squeeze your triceps and press back up to the starting position. Repeat for four sets of 20 repetitions. As your strength improves, perform triceps dips while lifting one leg.

Triceps Extensions

Triceps extensions stimulate all three heads of the triceps muscle. Lie back on a flat bench with dumbbells in each hand. Extend your arms straight with your palms facing forward. Your arms should be aligned with your shoulders. Bend your elbows and lower the dumbbells until your elbows are bent at a 90-degree angle. Keep your elbows aligned with your shoulders and do not let them move. Press back up to the starting position. Repeat for four sets of 12 repetitions. Use weights heavy enough to challenge your muscles. Completing eight repetitions should be difficult.

Close-Grip Bench Press

Doing close-grip bench press engages the lateral and medial heads of the triceps. Have a seat at the bench press. Lie back onto the bench. Hold the bar with your hands slightly closer than shoulder width apart. Lift the bar off the rack. Lower the bar toward your chest. Stop just above your chest. Press the bar back up until your arms are slightly bent. Repeat the movement for four sets of 12 repetitions. Lift with weight heavy enough to make each set a challenge to complete.