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Triceps are the muscles present in the upper arms. These muscles help us angle between the forearm and the humerus. These muscles are made up of three parts (heads): the long, lateral and medial head. Many desire the look of sculpted and well-toned arms. This goal can be achieved by doing certain tricep exercises which not only help to shape the arms but also help in building strength.




This exercise works on building and toning the triceps and biceps. Triceps dips also work on the glutes and can be done at home as well. This set of exercise is best done in the outdoors.  It is excellent for tightening the muscles and getting rid of arm fat as well.

Equipment: a bench, or a fixed chair.

How to:

  1. Stand in front of a bench such that you are not facing it.
  2. Lower your body slightly and stretch your arms backwards.
  3. Hold the bench with your hands such that the fists are facing forward.
  4. Keep enough space between your legs, and make sure your triceps muscles are stretched.
  5. Keep your back straight.
  6. Now begin to inhale and slowly, lower your body till your elbows are at a 90-degree angle.
  7. After a pause of a second, exhale and lift your body upwards.
  8. Do 2 sets of 6 repetitions.


Along with targeting the triceps muscles, this exercise also helps to sculpt the arms and increase the strength of the shoulders.

Equipment: dumbbell

How to:

  1. Hold a dumbbell firmly in both your hands.
  2. Spread your feet up to your shoulder length.
  3. Keep your shoulders relaxed but make sure your grip on the dumbbell is very firm.
  4. Begin raising your hands above your head. Do this step slowly the first time.
  5. Stretch your arms completely while lifting the weight.
  6. Now lower your arms behind the head such that your elbows are touching your forehead or forming an inverted V. During this step you must inhale.
  7. Pause for 2 seconds.
  8. Now exhale as you bring your arms back to the starting position.
  9. Do 1 set of 10 repetitions.


This is a simple and effective exercise which helps to shed the fat present on the arms. It helps to build strength and is the perfect exercise for beginners. It can also be done to warm up the body for a workout session.

Equipment: none

How to:

  1. Lie down on your stomach.
  2. Now point your toes towards the ground and support your body with your palms.
  3. Now inhale and lift up your body.
  4. Pause for 2 seconds.
  5. Now begin lowering your body as you exhale. Make sure your chest touches the floor as you lower yourself.
  6. Do 2 sets of 8 repetitions each.

Note: when lifting your body, make sure that your palms are positioned a little closer than your shoulder width.


This exercise is similar to the traditional pushups except that they are done in a different body posture.

It helps to tone the triceps’ muscles as well as the back muscles.

Equipment: none

How to:

  1. Lie down on the left side of your body.
  2. Place one foot over the other in perfect alignment.
  3. Place your right palm firmly on the floor. Place the left arm on your belly across your waist.
  4. Now putting pressure on the right-hand palm, begin lifting your body till it is fully extended.
  5. Pause for 2 seconds.
  6. Now inhale and lower your body again.
  7. Do 2 sets of 5 repetitions each.


Equipment: none

How to:

  1. Stand with your knees slightly bent.
  2. Your feet should be shoulder-width apart.
  3. Lift your elbows to the shoulder level.
  4. Now bend your right leg and shift your body weight on it. While doing this, rotate your right forearm two times.
  5. Then bend your left leg and shift your body weight on it. Rotate your left forearm two times.
  6. This completes one set.
  7. Keep a fast and consistent speed of rotating the arms.
  8. Do two sets of 15 repetitions each.


This exercise helps to build the strength of the muscles. It tones the triceps and provides shape to the upper arms. The secondary muscles which are also exercised while doing the one arm press are the shoulders and the arms.

Equipment: dumbbells

How to:

  1. Hold the weights in both your hands.
  2. Stand with your back straight and your feet spread apart up to your shoulder width.
  3. Now hold the weights close to your chest.
  4. Raise your left arm above your head.
  5. Pause for 2 seconds.
  6. Bring the arm down slowly.
  7. Repeat this 10 times for your left arm.
  8. Now do the same with your right arm.
  9. Do 1 set of 10 repetitions.


Although this exercise is categorized as a chest workout, ball pushups are a great way of working on the muscles of the upper arm. It engages the core and puts more stress on the muscles to provide better results than the usual pushups.

Equipment: medicine ball

This exercise puts more stress upon the triceps muscles and helps to keep them engaged while toning them.

How to:

  1. Position a medicine ball in front of you.
  2. Place your palms upon the ball. Make sure your arms are fully extended so that you can balance yourself upon the ball.
  3. Extend your legs and make sure your toes are touching the ground.
  4. Once you have positioned yourself comfortably, begin lowering your body as is comes closer to the ball.
  5. Once your chest has touched the ball, use your arms to lift yourself up to the starting position.
  6. Do 2 sets of this exercise with 10 repetitions each.


The bent over row exercise is done using a barbell. Therefore, to include this triceps’ exercise, you will have to go to a gymnasium.

Although, bent over row exercise is very effective in building the triceps muscles, it also works on the shoulder muscles and the back.

Equipment: barbell

How to:

  1. Hold the barbell firmly.
  2. Your hands should be shoulder width apart.
  3. Keep your back straight and bend your waist. Keep your knees slightly bent as well.
  4. Take a deep breath in and pull the barbell up to your chest.
  5. Pause for 2 seconds.
  6. Lower the barbell back to the starting position.
  7. Do 2 sets of 8 repetitions each.


This exercise increases the growth of muscles and helps in building their strength.

Equipment: medicine ball.

How to:

  1. Place your palms flat on the ground.
  2. Keep your toes on the medicine ball.
  3. Your palms should be a little closer than the shoulder width.
  4. Bend your elbows and move your body downwards until your upper arms are at 90-degree angle with your forearm. This step is similar to doing a push-up.
  5. Pause for 1 second and then inhale deeply.
  6. Lift your body up to the starting position.
  7. Do 2 sets of this exercise with 10 repetitions in each set.


This exercise is very similar to the one arm triceps exercise. But it also helps to tone the shoulders and biceps along with triceps. It helps to improve the upper body strength.

Equipment: dumbbells

How to:

  1. Hold the dumb bell with your right hand.
  2. Place your left foot forward and your right foot backwards.
  3. Bend your left knee slightly and bend your upper body in forward direction.
  4. Now raise your right elbow making sure that the upper arm is parallel to the floor.
  5. Stretch the arm in the backward direction until it is fully extended.
  6. Pause for a moment.
  7. Get the dumb bell to its original position.
  8. Do 2 sets of 10 repetitions each with each arm.

Note:  keep your back straight while doing the exercise.

While kicking back, you should exhale. Also, make sure your upper arm remains stationary while the forearm is moving.


Triceps presses are the most effective when done using a resistance band.

Equipment: resistance band

How to:

  1. Stretch the resistance band by holding it from one end.
  2. Keep your feet in the middle of the resistance band.
  3. Pull the ends of the resistance band over your shoulders with your elbows pointing forward.
  4. Now stretch your forearms upwards in a slow motion.
  5. Make sure your arms are fully extended.
  6. Pause for two seconds.
  7. Now inhale and begin lowering your forearms to the starting position.
  8. Do 2 sets of 8 repetitions each.


Butterfly dips are slightly different from the triceps dips because they engage the muscles of the lower body as well. It strengthens the triceps muscles and provides shape to the inner thighs as well.

Equipment: none

How to:

  1. Sit on the mat with your back straight, knees bent & your heels joined.
  2. Rest your palms on the floor, behind your back such that the fingers are facing your knees.
  3. Keep some space between your thighs but keep the heels joined.
  4. Now stretch your arms straight and bring both your knees together as you lift your lower body. Your body weight is on your hands and heels.
  5. Pause for a moment.
  6. Lower your body slowly back into the starting position. Inhale as you do this.
  7. Do 2 sets of 10 repetitions each.


  • It is important to take care of your diet while doing the workouts.
  • If you already fat on your arms, then reduce the calories intake. Let the fat get reduced before you engage in strenuous upper body workout.
  • Make sure your protein intake is sufficient. Protein plays a major role in providing shape and strength to the muscles.
  • To get the perfectly sculpted and toned triceps, do 2 sets of each exercise at least 3 times a week.
  • Keep a gap of 1 day between your exercises routine.
  • Keep your body hydrated at all times.



  • If you are a beginner, then stick to simpler exercises like triceps pushups for a few days. Once your muscles get used to the stretching, it will be easier for you to perform the other exercises. Move to the resistance bands gradually.
  • Exercises which put a strain on the back must be avoided by people who have pain in the lower body muscles.
  • When doing the exercises, take in deep breaths and proceed in slow motions. Never jerk the body suddenly as this could lead to serious muscular damage.
  • To get relief from the initial muscle aches, do not take painkillers. Opt for heating pads.
  • Have a protein and fiber-rich diet to keep your body active.




Wikipedia page on Physical exercise


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