Basic exercises for developing the triceps muscles involve pushing a weight away from the body. To exercise the triceps, the weightlifter can use free weights, weight machines or a combination of both. The number of exercises and sets to do during each workout depends on the weightlifter's muscular development goals.
Triceps Workout Routine
To add muscle mass to your triceps, perform three sets of four to six repetitions for each exercise. For muscle definition, do three sets of 10 to 12 repetitions. Choose an amount of weight for each exercise that allows you to perform the appropriate number of repetitions.
Seated Dumbbell Triceps Press
Select a dumbbell to use for the exercise and sit on a weight bench. Hold the dumbbell in your right hand and rest the bottom end on your right thigh. Grip your right hand with your left hand and raise the dumbbell over your head. Open your hands and hold the dumbbell in your palms. To begin the exercise, bend both arms at the elbow and lower the dumbbell behind your head until your forearms near your biceps. Keep your upper arms still during the movement. Raise the weight back up to the starting position and repeat the movement for the desired number of repetitions.
Single-arm Triceps Extension
Put a triangular handle on a weight machine cable attachment. Insert the pin into the plate you want to use on the machine weight stack. Stand in front of the machine and raise your lower right arm up to the handle. Place your right hand on the handle with an overhand grip. Keep the upper portion of your right arm tight against your body. To start the exercise, push down with your right hand until your arm straightens. Slowly let the cable pull your lower right arm back to the starting position to finish the repetition. Repeat the movement until you finish exercising your right arm; then switch positions and work your left arm to complete the set.
Dumbbell Triceps Kickbacks
Hold a dumbbell in your right hand with your arm by your right leg and your fingers facing inward. Straddle a weight bench, then lean over and place your left hand on the top half of the bench. Put your left knee on the lower half of the bench. Lower your left leg so your toes point toward the floor off the end of the bench. Position your upper right arm parallel to the floor and let your lower arm hang down toward the floor. To start the exercise, bend your right arm at the elbow and lift the dumbbell up behind you to straighten your arm. Keep your upper arm still and lower the dumbbell back down to finish the repetition. Repeat the exercise for the desired number of repetitions, then change your position and work your left arm to finish the set.
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