Well-defined triceps form a horseshoe shape on the back of the upper arms. The way to achieve this impressive bodily feature is by doing exercises that involve elbow extension. This takes place when you move your arm from a bent to straight position. Although you will be training your triceps weekly, even the best exercises can do more harm than good if you overtrain. Take at least one day off between workouts to avoid injury.
Dips
Dips require the use of parallel dipping bars. Being that you are suspended in the air, you have to lift the entire weight of your body with these. As an added bonus, the pectoral muscles in the chest get a good workout. Begin by stepping onto the lower foot supports and grasping the bars with your hands. Carefully remove each foot from the supports and fully extend your arms. Slowly lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up steadily and repeat. When lowering yourself down, do not let your elbows flare out to your sides. To increase the resistance, wear a dipping belt and add weight plates. You also have the option of strapping on a weighted vest.
Close-Grip Bench Press
A close-grip bench press is a variation to the traditional bench press. What makes this a good addition to your workout is that you can lift a large amount of weight. Lie faceup on a weight bench and place your hands about 10 inches apart on the barbell. Steadily push it off the supports and hold it directly above your body with your arms fully extended. Slowly lower the bar down until it lightly touches your chest, push it back up and repeat. Keep your arms close to your sides as you lower the bar.
Kickbacks
Kickbacks work the triceps with the aid of one dumbbell. Stand with your right foot forward and left foot behind you, and hold the weight in your left hand. Steadily move your arm up by your side, bend your elbow 90 degrees and let the weight hang straight down. Keeping your upper arm still, push the dumbbell backward until your arm is fully extended, and squeeze your triceps forcefully. Slowly lower the weight, repeat for a set of reps and switch sides.
Reverse Grip Pushdowns
Reverse grip pushdowns require the use of a cable machine. Attach a straight, revolving bar to a high setting and grasp it with an underhand, shoulder-width grip. Keeping your upper arms tight to your sides, bend your elbows and move the bar down to the front of your thighs. Hold for a full second, slowly raise the bar back up and repeat.
Close-Grip Pushup
Close-grip pushups work well in a weekly triceps workout because you do not need any equipment. Begin by lying on your stomach with your hands and feet positioned close together. Keeping your abs tight and back straight, push yourself off the floor until your arms are fully extended. Maintain a straight posture as you bend your elbows to lower yourself down. Once your chest is close to the floor, push yourself back up and repeat.
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