5 Ways to Strengthen Your Triceps

Your triceps --- the muscles on the back of your upper arms --- extend your elbow. They function every time you straighten your arm, so any pressing movement, push down or extension movement will work your triceps. The key to progress remains finding the right combination of exercises to work for you. Consult a health care professional before beginning any strength training program.

Close-grip Bench Press

Lie flat on a bench and grip a bar with your hands 12 to 18 inches apart. Lower the bar to your chest and push it to full extension. This exercise works your triceps more than the regular bench press because you are pushing the bar farther, according to a 1995 study in the "Journal of Strength and Conditioning Research." This is a powerful exercise, so train heavy. Keep your repetitions to eight or fewer per set.

Dips

Dips work your chest, shoulders and triceps but require special bars or a station to perform them. With your arms straight and your hands braced on the bars at your sides, lower yourself as far as you can and push yourself back up. Some gyms have a machine that will provide a boost for you to do this exercise if you are not strong enough. If not, someone can spot you and lift a portion of your weight. Perform this exercises for as many repetitions as you can per set.

French Press

The French press requires you to be seated with your back firmly supported. Holding either a barbell or dumbbell in both hands, lower the weight as far down behind your head as you can, then straighten your elbows. This provides an extreme stretch and works your triceps through a long range of motion. Perform this exercise for higher repetitions, at least 10 per set.

Barbell and Dumbbell Extensions

Barbell extensions --- or skull crushers --- focus on extending your elbow. Hold a barbell with both hands, palms facing up. Lay flat on a bench, and from an arms-extended position, lower the barbell to your forehead by bending your elbows, then straighten your arms. Dumbbell extensions require you to hold a dumbbell with each hand, palms facing each other. Lower the dumbbells as far as you can, then straighten your arms. These exercises can be performed for anywhere from six to 15 repetitions.