List of Triceps Exercises

Observe how tight your semi-relaxed triceps appear to informally assess your muscle tone. A firm upper arm typically is a sign of a lean, fit physique. Strengthen your triceps using resistance in the form of weights, gravity and body weight. Do one to three sets of 12 to 15 repetitions of each exercise for endurance and 10 to 12 reps for strength gains. Work until you achieve muscle failure.

Compound Exercises

Your triceps assist your chest and shoulder muscles in compound movements involving your shoulder and elbow joints. Examples of compound exercises include the bench press and shoulder press; use either dumbbells or barbells. Target your triceps with close-grip bench presses, during which you place your hands shoulder-width apart. Use your body weight and gravity as resistance during bench dips and pushups -- your triceps also assist your chest and shoulder muscles during these exercises. Perform pushups with your hands closer together to target your triceps.

Free Weights

Exercises that isolate your triceps involve extending, or straightening, your elbows from a bent position. For example, perform dumbbell extensions in a standing, bent over or prone position. Focus on one arm at a time, or perform the exercise with both arms simultaneously. Hold a dumbbell and bend your elbow. Slowly extend your elbow until your arm is straight. Use control to return to your starting position. Keep your upper arm stationary and your elbow close to your body to ensure proper form.

Weight Machine

Target your triceps with a machine that includes a bar attached to a pulley, or cable, system. Perform these moves in a standing, seated or prone position. Grasp the bar in an overhand grip. Bend your elbows and hold the bar close to your body. Straighten your elbows until your arms are fully extended, keeping your elbows close to your body. Slowly return to the starting position. Work slowly and with control throughout the movement. For overhead extensions, keep your upper arms close to your head.

Yoga

During yoga exercises, or poses, you hold your body in a static position using your body weight and gravity as resistance. Target your triceps with poses that engage your arms in an extended position to support your upper body weight. Examples include the plank, side plank, upward dog, downward dog and cobra. Your triceps also work to slowly lower your body from the plank position to other poses in a prone, or facedown, position.