The Best Tricep Exercises With Free Weights

The triceps muscles are located on the back side of your upper arm. They are responsible for extension of your elbow from a flexed, or bent, state. Strengthening your triceps with free weight exercises can improve muscular strength and build muscle in that area which will make your arms look more defined. The American College of Sports Medicine states that free weights are great exercise tools because they allow for free, non-restrictive movement when performing an exercise, which increases the exercises functionality for day to day living. Free weights come in several forms and include dumbbells, barbells and EZ bars.

Overhead Triceps Extension

The overhead triceps extension works one arm at a time and is performed using dumbbells. Grab a dumbbell in one hand and raise your arm overhead at full extension. Place your other hand just underneath the elbow of your extended arm to give added support. Now, with the arm that has the dumbbell, lower your forearm until it is parallel to the floor. Once parallel, extend at the elbow using your triceps muscle to move the weight and your arm back to full extension. This is one full repetition. Perform your desired number of repetitions on one side and then repeat on the other side for the same number of reps.

Dumbbell Skull Crushers

Dumbbell skull crushers require a bench and a set of dumbbells. Grab one dumbbell in each hand and lay on a bench with your back and feet flat on the ground. Bring your arms into full extension so that your hand, elbow and wrist form an imaginary perpendicular line from the floor. Now, allow your forearms to bend toward your face while keeping your elbow and shoulder stationary. Keep bending until your forearm is parallel to the floor and then extend your arms back to the straight position.

Close Grip Bench Press

The close grip bench press also requires a bench but instead of using dumbbells you will use a barbell. Assume the same position as the skull crusher with your back on the bench and feet on the floor. Utilize an overhand grip and unrack the bar from the safety rack. Your hands should be about one hand-length apart. Lower the barbell toward the middle of your chest by bending at your elbows and keeping the elbows close to the sides of your body. After the bar touches your chest, push the barbell back upward until your arms reach full extension. Repeat for the desired number of reps and then place the barbell back on the safety pins.

Dumbbell Kickback

The other exercises are ideally performed with a spotter because they can all put you in a dangerous position if you are not a highly skilled weight lifter; however, the dumbbell kickback is safe for even the most novice lifter. Grab one dumbbell in one hand and bend over at the waist until your back is parallel to the floor. You can place your opposite hand and knee on a bench or chair for added stabilization. Raise the elbow or the arm that has the dumbbell to the side of your body. Tuck this elbow as tight as you can against your body and form a 90-degree angle at your elbow. Now, take your forearm and move it backward until it forms a straight line with your upper arm and shoulder. This will require your triceps to contract. Once in this position, lower the weight until the 90-degree angle is formed at the elbow. Perform your desired number of repetitions on one side and then match that number on the other side.