Your triceps muscle, more properly known as the triceps brachii, attaches to your body at one point just below the elbow. It also has three "heads," two of which attach to your humerus. The third attaches to your scapula, and that part of the triceps assists with shoulder extension. But this muscle's primary function is extending your arm at the elbow, and every triceps exercise will involve some form of elbow extension.
Presses
All presses, including incline or decline presses, bench presses and any variation on shoulder presses, involve elbow extension. So your triceps always works in addition to the other primary movers in the exercise, usually your chest and shoulders. Lie on your back on a weight bench, holding a dumbbell in each hand or a barbell in both hands, palms facing your feet. Extend the weights straight over your chest, then bend your elbows and lower the weights to just over your chest, or elbows level with your shoulders. Shoulder presses work the same way, but instead of lying down you sit up straight and press the weights straight overhead.
Triceps Extensions
You can do triceps extensions, which effectively isolate your triceps, with just one dumbbell. Hold the dumbbell by the weight plate on one end, thumbs and fingers crossed around the handle. Extend the weight straight overhead, and then bend your elbows, lowering the weight behind your head. Your elbows should stay close together, pointing forward, throughout the exercise. You may notice your lower back arching during this exercise; squeeze your abs to keep your spine in a neutral position.
Triceps Kickbacks
Triceps are one of the most beginner-friendly triceps exercise because you can focus on just one arm at a time. You also get to support your torso with one hand on a weight bench, with the knee on the same side up on the bench as well. Squeeze your abs to keep your back flat, imagine that your elbow is pinned to your side, and straighten your arm.
Headbangers
Also known as skull crushers, or more properly a lying triceps extension, you do this exercise lying flat on your back. You can use two dumbbells or a barbell. Position both arms straight over your shoulders, palms and elbows pointing toward your feet. Imagine your elbows are pinned in place as you bend your arms, lowering the weights slowly toward your forehead. The reasoning behind the common names for this exercise should be obvious. Always use a spotter for this exercise if you're not entirely sure you can control the weight.
Triceps Pushdowns
You can do triceps pushdowns with a rope or V-handle on a high cable pulley, or an elastic resistance band anchored on top of a door. Stand close to and facing the pulley or door and grasp each handle on the elastic resistance band, or each side of the rope or V-handle. Your palms should face down, and might angle slightly in depending on which handle you use. Imagine your elbows are pinned in place against your sides as you straighten your arms, pushing the handle or handles down.
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