Triceps Workout

Triceps brachii is a muscle located on the backside of your upper arm. Triceps function in the extension of your elbow and extension and adduction of your shoulder. Strengthen your triceps with a workout that involves a warm-up and three weight training moves. Do the workout one to three times a week for optimal results. Always consult your health care provider before beginning a new exercise program.

Warm-up

Warming up is an essential part of all workouts. A warm-up will help increase the blood flow to your muscles and prepare them for the muscle-strengthening workout. Pick any type of aerobic activity you enjoy doing or is available for you such as running, jumping rope or using an exercise machine. Warm up at least for 5 to 10 minutes.

Triceps Extensions

Do this move using a dumbbell. Hold it with both hands and raise your arms upward so that you are holding the dumbbell overhead with elbows extended. Contract your core muscles to support your torso throughout the move. Lower the dumbbell behind your head by bending your elbows. Keep your upper arms in place and only allow the movement in your elbows and forearms. Lower the dumbbell until your elbows form a 90-degree ankle. Return back to up and repeat.

Kickbacks

Use a dumbbell to add extra resistance when doing this exercise. Optionally, use a rubber resistance band. Execute the move by holding the dumbbell in your right hand. Stand in a split-stance position by placing your left leg forward while keeping your weight distributed on both feet. Lean slightly forward by placing your left hand on your left knee. Hold your right upper arm parallel and close to your torso throughout the movement, while having your elbow bend to 90 degrees. Extend your right elbow by contracting your triceps, until your right arm is straight. Then slowly return your arm to the starting position by bending your elbow.

Triceps Dips

Triceps dips utilize your body weight as resistance; thus they are easy to do at home. Use a bench or a stable chair for this move. Start by sitting on the bench and placing your arms to your sides and on the edge of the bench. Place your legs straight in front of you, heels on the floor. Straighten your arms and place your body weight on your arms. Lower your body by bending your arms so that your elbows point backward. Continue lowering your body until you feel a stretch on your shoulders or chest. Return your body up while holding your body weight on your arms and repeat the move. Make the move easier by bending your knees.

Cool Down

After you have done 10 to 15 repetitions and three sets of each triceps exercise, begin to cool down. Use a treadmill or other aerobic exercise equipment and exercise, with a low-intensity, for 5 to 10 minutes. This will help keep blood flow high to your triceps, deliver nutrients and remove lactic acid. Drink plenty of water during and after the workout to avoid dehydration.