Weight Exercises For The Triceps

The triceps brachii muscles, or triceps for short, work to extend your forearms at the elbow joints and sometimes to control the speed of movement as you flex your forearms. Performing weight exercises through these ranges of motion will make your triceps stronger. Progressively increase the amount of weight over time to achieve maximal strength.

Barbell Triceps Extension

The barbell triceps extension exercise requires a barbell, flat bench, safety clips and weighted plates. Load the barbell with your desired weight, then secure the plates with the safety clips so they don't slide off the barbell during the exercise. Lie on your back on the bench with your feet on the floor. Have a partner hand you the barbell carefully. Hold it just above your forehead with your elbows flexed, hands about 6 inches apart and palms facing upward. Extend your forearms to lift the barbell above your chest, then let it back down slowly and repeat.

Dumbbell Triceps Extension

The dumbbell triceps extension exercise works your core muscles along with your triceps. The exercise requires one dumbbell and a stability ball, inflated so it depresses about 6 inches when you sit on it. Sit on the ball with your knees flexed and feet flat on the floor. Hold the dumbbell behind your head with both hands grasping one end of the weight and the other end hanging toward the floor. Extend your forearms to lift the weight above your head, then return to the starting position and repeat. Keep your core muscles tight throughout the exercise.

Narrow-Grip Bench Press

The bench press is a classic exercise for the chest and shoulders, but you can target the triceps by holding the barbell with a narrow grip rather than the traditional wide grip, with your hands at least shoulder-width apart. With the barbell resting on a rack, load it with your desired weight, using safety clips to secure the plates. Lie on your back on a flat bench so your forehead is under the barbell. Grip the barbell with your hands no more than 6 inches apart. Have a spotter help you remove the barbell from the rack and position it above your chest. Flex your forearms slowly to lower the barbell toward the bottom of your chest, then powerfully extend your forearms back to the starting position and repeat.

Triceps Pushdown

The triceps pushdown exercise requires a machine with a bar suspended from a cable, which is attached to a stack of weights through a pulley system. Set the machine to your desired weight, then stand underneath and slightly behind the bar with your feet about shoulder-width apart. Hold the bar in front of your chest with your elbows maximally flexed, hands about 3 inches apart and palms facing downward and forward. Keeping your elbows close to your ribs, extend your forearms to press the bar downward, then let it back up slowly and repeat.