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Body Composition

The Best Tricep Exercises To Compliment Your Biceps

Tricep exercises are an important part of any arm workout. Your triceps compliment your biceps and are used in any upper body movement.

Want to look good wearing a tank top? Have you dreamed of defined triceps while stretched out on your motorcycle? Then these exercises are for you.

Did you know that the triceps are actually larger muscles than biceps? They are the muscles that give your arms that big look.

Tricep Function

The triceps have two functions - to straighten the arm and to twist the wrists upwards. Since the tricep is made up of three heads, it requires that you work it from multiple angles.

Choose 4-5 of the following tricep exercises and peform them twice. Pair them with 4-5 bicep exercises, and 4-5 shoulder exercises for a complete arm workout.

8-10 reps for building bulk 12-15 to stay lean. Remember, pick a weight that is going to make you feel the burn on the last 3 reps.

Tricep Kick Backs

    With one foot in front of the other, bend your knees. Lean over with your back straight and elbows by your hips. With your hands palm facing up, kick your forearms back moving only at your elbow.

Reverse Tricep Extensions
    Same as above, only your palm is facing down to the floor. These are a little harder so you may want to use a lighter weight.
One-Arm Tricep Push-Up
    Lay on your right side. Place your right arm flat on the floor and your left hand on the floor in front of your chest. Lift your upper body off the floor by pushing up with your left arm. Switch arms.
Tricep Presses
    Lay on your back and lift your arms in front of you with elbows bent at a 90 degree angle parallel to your body. With weights in hand, lift your forearms so your arms are in a straight line in front of your face.
Overhead Extension
    Standing tall, reach your right arm up and drop your hand behind your head. With weight in hand, straighten your arm, then reach back behind your head. When done switch to your other arm.
Tricep Dips
    Find a chair or a coffee table and place your palms on it behind you. Straighten your legs and dip your body down then back up.

    If you want to make these harder try lifting one leg, or place both legs on another chair.

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