8 Tricep Exercises to Tone and Strengthen Your Arms

The triceps brachii is a three-headed muscle on the back of your upper arm. It works to straighten your arm and assist in activities involving pushing and pressing.

Whether you’re looking to increase power or work towards lean, sculpted arms, these moves can help.

This exercise works your triceps while also strengthening your chest and shoulders. Research shows it activates your triceps more than a standard bench press exercise. Consider adding this to your routine to increase arm strength and improve your ability to perform pressing movements. 

1. Lie flat on a bench holding a barbell with your hands shoulder-width apart. 
2. Keeping your elbows close to your side, lower the bar towards your chest. 
3. Slow and with control, push the bar up until your arms are straight.
4. Perform 3 sets of 10 repetitions. 

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This exercise uses body weight to build upper arm and shoulder strength. Research shows it not only improves strength, but also boosts muscle endurance and joint stability. Consider adding this to your routine to tone your arms and make pushing tasks easier. 

1. Place your hands on the edge of a bench or chair with your legs straight in front of you. 
2. Bend your elbows to about 90 degrees to slowly lower your body. 
3. Push back up through your palms. 
4. Perform 3 sets of 10 repetitions. 

This exercise targets the biggest of the three tricep muscles. Consider adding this to your routine if you’re looking to improve overall arm shape and power. 

1. Hold a dumbbell with both hands and raise it overhead with your arms straight. 
2. Slowly bend your elbows to lower the weight behind your head. 
3. Straighten your arms back up. 
4. Perform 3 sets of 10 repetitions. 

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This exercise works to improve control and endurance. Research shows it effectively increases tricep size and strength and reduces potential stress placed on the elbows. Consider adding this to your routine to build strong, lean arms. 

1. Start standing and grab the rope or bar attachment on a cable machine. 
2. Keep your elbows close to your body and push the rope or bar towards your thighs. 
3. Slowly raise the bar back up until your elbows are bent to about 90 degrees.
4. Perform 3 sets of 10 repetitions. 

Verywell / Ben Goldstein

This exercise strengthens your triceps through their full range of motion. Research shows it is a good exercise to improve overall muscle growth and power. Consider adding this to your routine if you want to target your triceps deeply and improve overall upper-body strength. 

1. Lie on a bench holding a barbell or two dumbbells above your chest. 
2. Bend your elbows and lower the weight slowly towards your head. 
3. Straighten your arms back up, keeping your elbows still. 
4. Perform 3 sets of 10 repetitions. 

This bodyweight exercise helps to build strong triceps, plus a strong chest and core. Research shows it activates triceps more than a traditional push-up. Consider adding this to your routine if you want to tone your arms using body weight and no equipment. 

1. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. 
2. Bend your elbows to slowly lower your chest towards your hands.
3. Push back up until your arms are straight. 
4. Perform 3 sets of 10 repetitions. 

This exercise activates, strengthens, and tones your triceps. Consider adding this to your routine to not only improve strength, but also endurance. 

1. Hold one dumbbell into each hand as you bend forward slightly at your hips keeping your back flat. 
2. Bend your elbows to about 90 degrees at your sides. 
3. Slowly straighten your arms back until they’re straight, then return to the start. 
4. Perform 3 sets of 10 repetitions on each side. 

This exercise not only engages the triceps, but also your chest muscles to improve overall strength. Research shows this version of a push-up is effective for building tricep strength. Consider adding this to your routine if you want to build arm power and stability without equipment. 

1. Start in a push-up position with your hands shoulder-width apart. 
2. Bend your elbows to slowly lower your chest, keeping your elbows close to your sides. 
3. Push back up until your arms are straight. 
4. Perform 3 sets of 10 repetitions.

Follow these workout tips to maximize the benefits of your tricep exercises.

• Warm up first: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement. 
• Cool down: Finish with some light stretching or gentle mobility work to improve recovery time and help maintain flexibility. 
• Avoid painful movements: Stop any exercise if you are experiencing any pain, and feel free to modify or skip an exercise as needed. 
• Focus on form: Focusing on proper form and performing controlled, deliberate movements is important to ensure you are engaging the correct muscles, protecting your joints, and reaping all of the benefits the exercise has. 
• Progress gradually: Increase your range of motion, your repetitions, or add resistance slowly and over time as you see how your body responds to the exercises. This will also help avoid injury. 
• Stay consistent: Keeping consistent with your exercise routine is key to improving and maintaining mobility and strength. Start with 2-3 exercises per session, 2-3 times per week, and adjust volume as strength improves.
• Listen to your body: Pay attention to what you are feeling, whether it is stiffness, soreness, discomfort, or pain. Adjust accordingly, or speak with your healthcare provider. 
• Combine strength and flexibility exercises: Include a mix of both strength-based and flexibility-based exercises to ensure mobility is created and maintained, supporting joint health and optimal muscle balance. Consider alternating days of heavier strength work and lighter mobility days.