Outer Tricep Exercises

The triceps is an important muscle to strengthen. Your triceps assist you in pushing up and pulling down. For your physique, strong triceps make your arms look toned. The triceps muscle runs down the back of each arm. Three separate muscle "heads" compose the triceps: the long head, medial head and lateral head. The triceps muscle originates at the scapula and humerus and extends down to attach to the ulna. Simple exercises using free weights are effective at targeting the outer triceps muscles.

Triceps Kickback

Begin this exercise in a standing position. The foot of the arm you will be working should be just behind your other foot, in a split stance. Keep both knees slightly bent and lean forward by bending your waist downward. Keep your back straight and your abs engaged. You should be holding a weight which should be kept by your side, your elbow bent and palm facing in. Slowly extend your arm back behind you by straightening your elbow. Hold for one second, then return to the starting position. Repeat on both sides for one to three sets of 10 to 15 repetitions.

Overhead Triceps Extension

Begin by standing with your feet shoulder-width apart. Keep your knees soft and your back and abs engaged. Take one weight with both hands and position it behind your head by raising your upper arms and bending your elbows back. As you exhale, lift the weight up with both arms by straightening your elbows. Hold for one second, then lower the weight back down. Perform one to three sets of 10 to 15 repetitions.

Lying Triceps Extension

Perform this exercise on a weight bench, preferably with a barbell, though you can adapt it to dumbbells. Lie on the bench on your back with your knees bent and your feet firmly on the floor. Take the barbell with both hands, palms facing up. Position the barbell so that it is directly above your head, with your elbows bent. Exhale and push the barbell just enough to maintain a slight bend in the elbow. Keep your palms facing the ceiling. Hold this position for a second, then return to start and repeat for one to three sets of 10 to 15 repetitions.

Push-Up

The classic push-up works your triceps, among other muscles. To start, lie on the floor face down. Support yourself on your palms and toes, keeping your elbows bent. Push yourself off the floor by straightening your elbows. Keep your back straight and your neck relaxed, and hold this position for one second. Return to start and repeat for one to three sets of 10 to 15 repetitions. If you're a beginner, you can adapt the push-up by supporting yourself on your knees rather than your toes.