Stephanie Thielen by Stephanie Thielen
on

Although they are not considered the “show” muscle like the biceps, the triceps make up approximately two-thirds of your upper arm and contribute significantly to upper-body strength. Strong triceps help you with pushing and throwing movements such as throwing a ball, pushing a child on a swing, and sports activities such as swimming and tennis. Furthermore, strengthening the triceps can add shape to both the arms and the shoulders. 

The Workout

Featuring dumbbells, a resistance band and your own body weight, you will actually create this workout yourself by mixing and matching the exercises. Your triceps will be challenged with every workout and the variety will keep you from getting bored. 

You will build your triceps workout by choosing one exercise from column A, one exercise from column B and one exercise from column C. Perform each exercise, in order, for 15 reps, rest one minute and repeat the set one to two more times for a total of two to three sets. 

Here are three sample workout combinations:

  • Triceps Push-up—Narrow Press—Posterior Triceps Press
  • Chair Dip—Lying Triceps Extension—Overhead Extension
  • Triceps Push Up—Lying Triceps Extension—Overhead Extension 

Column A

Column B

Column C

Body Weight | Choose 1

Dumbbells | Choose 1

Resistance Band | Choose 1

Triceps Push-up

Narrow Press

Overhead Extension

Chair Dip

Lying Triceps Extension

Posterior Triceps Press

Triceps Push-up | Body Weight

With hands directly underneath the shoulders, position the body in a high plank position on the toes or knees. Bend the elbows, brushing the inner arms along the sides of the body, and lower the body toward the floor. Keep the arms parallel to the floor and the elbows pointing straight back. Press down into the floor and extend the arms back up to the starting position.

Chair Dip | Body Weight

Sit on the edge of a stable surface (chair, couch, stairs) and place the hands on the edge, just outside of the hips. Walk the feet slightly out and slide the glutes off the chair and straighten the arms. Bend the elbows and lower the body until the arms are bent at about 90 degrees. Press down into the chair to return to the starting position.

Narrow Press | Dumbbells

Begin by lying on your back on the floor, with the knees bent and the feet flat. Hold dumbbells up toward the ceiling with the palms facing each other. Bend the elbows and lower the dumbbells close to the sides, and then press back up to the starting position.

Lying Triceps Extension | Dumbbells

Begin by lying on your back on the floor, with knees the bent and the feet flat. Hold dumbbells up toward the ceiling with the palms facing each other. Bend the elbows and lower the dumbbells toward the ears, keeping the elbows pointing toward the ceiling. Extend the arms back up to the starting position.

Overhead Extension | Resistance Band

Begin in a split stance, with the left foot forward and the right leg back. Place one end of the resistance band under the right foot and hold onto the other end of the band with the right hand. Lift the right arm up by the ear with the palm facing in. Bend the right elbow and lower the right handle behind the head. Next, press the handle back up, extending the arm to the starting position. Perform the suggested number of reps and then switch sides.

Posterior Triceps Press | Resistance Band

Begin in a split stance, with the left foot forward and the right leg back. Place one end of the resistance band under the right foot and hold onto the other end of the band with the left hand. Keeping the arm straight and the palm facing back, press the arm back toward your hip and return to the starting position. Perform the suggested number of reps and then switch sides. 

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