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10 Tricep Exercises That Give You Great Looking Arms


Would you like to have big, strong arms that you would be proud to show off? You don’t even have to belong to a gym to do them. Yes, you can have the body you’ve dreamed of and arms that look amazing sticking out of any shirt. All you need is a little hard work with these triceps exercises, a high protein dietand some motivation.

Ten Triceps Exercises You Will Want To Try.

Are you ready to start? These are the ten most common triceps exercises that will help you build the body that you long for.

1. The Big Dipper

If you have a sturdy chair, you have everything you need for one of these triceps exercises. Although they can be an intense movement, you can modify falls by altering the position of the knees and feet. This beginner dive is more manageable because your knees are bent and your feet are closer together. You will need a sturdy chair to perform this maneuver.

• Doing the maneuver:

  1. Sit in the chair with your knees bent and your feet together on the floor. Keep your hips close to the chair with your hands outside of them.
  2. Now, use your hands to lift your body out of the chair and lower yourself until your elbows are bent at about a 90 degree angle. Remember to keep your hips close to the front of the chair. Your shoulders should be down while your abs feel the pull.
  3. Bring your body to the starting position and do 2-3 sets. Try to do 5-10 reps. As you gain more experience with the dip, you can move your feet away from you slightly to intensify your workout.

2. Backspace

Do you want to build some impressive triceps? Kickbacks are a great way to strengthen them using a dumbbell. While your shoulder keeps your upper arm in place, your forearm moves behind you to raise and lower the weight. You will need a platform and a dumbbell that is a comfortable weight for you.

• Doing the maneuver:

  1. Place your left foot on the step or platform and place your left forearm on your thigh. This position will give you adequate support for your back.
  2. Next, grasp the dumbbell with your right hand and raise your elbow until it is level with your torso. This is the initial position. It is essential to keep the upper arm against the body while performing a kickback.
  3. Stretch your right arm behind you with the weight as you contract your triceps.
  4. Gently lower the weight until your forearm is at a 90 degree angle and then return to the starting position to complete a set.
  5. Try to do 2-3 sets of 5-10 reps. Rest for a few minutes, step back, and follow the same steps for your left side.

3. Overhead Tricep Raise

It’s fascinating how other muscles work together when you focus on developing your upper arm strength. This classic exercise not only engages the muscles in your arm but also your abdominal area.

If you need a less intense workout, you can also do this triceps exercise. You will need a dumbbell, an exercise ball, and a chair that is comfortable for you.

• Doing the maneuver:

  1. First, sit in a sturdy chair or exercise ball. Grab the dumbbell with both hands and lift it over your head.
  2. With your elbows pointing forward and your upper arms close to your ears, gently lower your weight behind your head until your elbows are at about a 90 degree angle. Take care to use your abs to keep your back stabilized.
  3. Now raise your arms again until the weight is back on your head in the starting position.
  4. Try at least 2-3 sets of these for 5-10 reps.

4. Push down

While this is one of the joint triceps exercises that you do on a cable machine, you can still do pushups practically at home with a resistance band. Just wrap the band around a sturdy doorknob and tie a knot in the middle.

If you have a cable machine, use your rope accessory. You will need a large resistance band or device.

• Doing the maneuver:

  1. For the starting position, stand in front of your resistance band and hold each handle with your hands. Your elbows should be close to your torso and bent at a 90 degree angle. If you are using a cable machine with a rope attachment, hold it close to the knotted ends and assume the same starting position.
  2. Next, bring your hands to the ground as you extend your arms and stretch the band slightly on both sides. Perform the same step if you are using a cable machine. Return your forearms to the starting position.
  3. Aim for 2-3 sets of 5-10 reps.

5. Skull Crusher

This is one of the triceps exercises that gets its name for obvious reasons. Use a suitable weight bar that uses gravity to engage the upper arm and torso muscles. Make skull crushers on a bench or exercise mat. You will need a properly weighted barbell and a weight bench or exercise mat.

• Doing the maneuver:

  1. While lying comfortably on a bench or exercise mat, grasp the bar with each hand at a shoulder’s distance. Many bars have convenient grips that are appropriately spaced.
  2. Begin by lifting the bar over your head with your palms facing up and your thumbs against your index fingers.
  3. Gently lower the weight by bending your elbows until they reach an angle of about 90 degrees.
  4. Engage your upper arm muscles to straighten your arms back to the starting position. Avoid locking your elbows or shoulders. Do 2-3 sets of at least 5-10 reps.

6. Dumbbell floor lift

When you lift separate dumbbell weights instead of a barbell, your upper arm muscles work harder to keep the weight properly distributed. You can also use kettlebells if you have them. It’s like a bench press without a bench. You will need two dumbbells or kettlebells with an appropriate weight.

• Doing the maneuver:

  1. Lie comfortably on your back on an exercise mat. There should be a dumbbell or kettlebell in each hand.
  2. Then, take the weights in each hand and gently place them on your head. Bend your arms so that the weights return to the starting position.
  3. Pause, then bring the weights overhead. Try to do 2-3 sets of 5-10 reps.
  4. As you go, you can increase the weight in manageable increments.

7. Push-ups with weight

Before considering this exercise less effective than a classic push-up, think again. The weights give you more range of motion and more tension. The muscles of the upper arm will see definitive results. You will need two bars of the proper weight.

• Doing the maneuver:

  1. Lie comfortably on your stomach on the exercise mat. Place a bar on each side. Keep your heels toward the ceiling and point your toes against the mat.
  2. Grab the bars and point to the shoulders. Engage your arm muscles to press against the weights to push your body up until your arms are straight. Try to keep your whole body straight.
  3. Bring your body to the starting position. Do 3-4 sets of 5-12 reps.

8. One-arm weightlifting

Use this exercise to focus on one upper arm at a time. You can use a dumbbell or kettlebell. This is a helpful way to get used to working your arms at the same time. You will need a dumbbell or kettlebell of the appropriate weight.

• Doing the maneuver:

  1. Lie on your back on the exercise mat with a weight on your left side.
  2. Grip the weight with your left hand. Bend your elbow at a 90 degree angle and lift the weight. Be sure to keep your shoulder and upper arm close to your body and supported by the mat.
  3. Raise the weight directly into the air and then gently lower it back to the starting position.
  4. Try 2-3 sets of 5-10 reps. Then switch to your right arm and repeat the steps.

9. Iron up

Here’s another one of the triceps exercises that you can do at home. A high plank is almost like the starting position of a push-up. To modify the activity, stretch your feet a little further apart and it will be more comfortable. You will need an exercise mat to perform this maneuver.

• Doing the maneuver:

  1. Lie on your stomach and lift your body until your palms are flat and in line with your shoulder. Your legs should be extended behind you with your feet on tiptoe. This is called the high board and it is the starting position.
  2. Next, lower your left arm until your forearm is on the mat, then do the same with your right arm. This second position is called the forearm plank.
  3. Now, move your left hand towards the mat while extending your arm. Do the same with your right to return to the starting position.
  4. Try to keep your lower body still and straight while doing 2-3 sets of 5-10 reps.

10. Diamond triceps curl

This diamond is perhaps the best friend of the muscles of the upper arm. It’s probably one of the most challenging triceps exercises because it uses all the muscles in the arm. It also resembles regular push-ups with a push.

• Doing the maneuver:

  1. Start out like a normal pushup with your palms flat, your body straight, and your toes against the mat.
  2. Put your hands together to form a triangle with your thumb and index finger.
  3. Lower your chest to the mat by bending your elbows and straighten your arms to return to the starting position. Aim for 5-10 reps.

Final thoughts on how to master these triceps exercises

You can incorporate these ten triceps exercises in your daily exercise routine. If you feel any pain, stop what you are doing right away.


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