While the biceps often get more attention in workouts, the triceps --- the muscles on the back of the arm -- are just as important for strength and endurance. Building up your triceps doesn't require a lot of heavy dumbbells or weights. You can perform simple exercises that need little or no equipment to work and strengthen the triceps.
Pushup
The traditional pushup is a good exercise for beginners who want to strengthen their triceps. It works the pectoral, triceps and deltoid muscles. Begin by lying face down on the floor with your hands shoulder-width apart and your palms flat on the floor, pointed slightly inward. Your legs should be straight and can be pushed together or shoulder-width apart. Your toes should be tucked under your feet. Keeping your body stiff and your back straight, as if it were one long board, push up off the floor until your elbows are almost straight. Hold that position -- keeping your chest, triceps and abdominal muscles flexed -- then slowly lower yourself back down. Repeat the exercise until you feel that you cannot maintain proper form.
Bench Dips
Bench dips can be done with weight benches or two sturdy chairs or tables, or you may use the edge of a bed and a chair. Place the two benches side by side, parallel to each other, slightly less than leg-width apart. Sit on one of the benches while facing the other bench. Place your hands on the edge of the bench you are sitting on, fingers pointing forward. Move toward the other bench and place your heels on top of it, lifting your buttocks off the bench. Your legs can be tight together or slightly apart. Lower yourself toward the ground, bending the elbows while keeping them as parallel to your body as possible. When you feel the top of your chest tighten, stop and push yourself up by straightening your elbows. Focus on flexing the triceps throughout the movement. Do as many repetitions as you can without straining or losing proper form.
Parallel Dips
Perform this exercise on two parallel bars that are about waist high. Stand between the two bars and grab each of them. Bend your knees and lift your feet off the ground, then slowly lower yourself down by bending your elbows. Keep your elbows as close to your body as possible. When your upper arms are parallel to the ground, or your elbows are bent to 90 degrees, stop and hold that position briefly and tense the muscles of the triceps. Slowly lower yourself back to your starting position.
Close-grip Pushup
Close-grip pushups with a bent knee focus more on the triceps than regular pushups, and these exercises require more strength. They are considered an advanced exercise for the triceps. Start by lying face down on the ground with your ankles crossed, one on top of the other. Your hands should be slightly less than shoulder-width apart, with your fingers facing forward and your palms flat on the floor. From this position, push up, pivoting on your knees for support. When your elbows are straight, stop and hold that position briefly; then lower yourself down, focusing on the triceps to support your weight. For more resistance, use your feet as pivots instead of your knees.
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