Would you like to build big, strong upper arms that you’d 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 the arms that look amazing bulging out of any shirt. All you need is some hard work with these tricep exercises, a protein-enriched diet, and some motivation.

Ten Tricep Exercises You’ll Want to Try.

Are you ready to begin? Here are the ten most common tricep exercises that will help you build the body you long for.


1. The Big Dipper

If you have a sturdy chair, you have all you need for one of these triceps exercises. Although intensive, you can modify dips by altering your knees and feet position. This beginner dip is more manageable because your knees are bent, and your feet are closer together. You will need a sturdy chair to do this maneuver.

• Doing The Maneuver:

  1. Sit on the chair with your knees bent and your feet together on the floor. Keep your hips close to the chair with your hands just outside.
  2. Now, use your hands to lift your body from 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 back to the starting position and do two or thee sets. Try to do five to ten repetitions. As you get more experience with the dip, you can put your feet away to intensify the workout.

2. Kickback

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 has a comfortable weight for you.

• Doing The Maneuver:

  1.  Put your left foot on the step or platform and place your left forearm on your thigh. This position will give you proper back support.
  2.  Next, grab the dumbbell in your right hand and raise your elbow until it’s level with your torso. This is the starting position. Keeping your upper arm against your body is essential while doing a kickback.
  3. Stretch your right arm behind you with the weight as you contract your triceps.
  4. Smoothly lower the weight until your forearm is at a 90-degree angle and then back to the starting position to complete a set.
  5. Try to do two to three sets of five to ten reps. Rest a few minutes, reverse, and do the same steps for your left side.

3. Overhead Tricep Lift

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

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

• Doing The Maneuver:

  1. First, sit in a sturdy chair or on an exercise ball. Grab the dumbbell with both hands and lift it over your head.
  2. While your elbows point forward and your upper arms close to your ears, lower the weight smoothly behind your head until your elbows are at an approximate 90-degree angle. Be careful to use your abs to keep your back stabilized.
  3. Bring your arms back up until the weight is again overhead in the starting position.
  4. Try at least three sets of five to ten reps.

4. Pushdown

While this is one of the joint tricep exercises done on a cable machine, you can still do pushdowns virtually at home with a resistance band. Just place the band around a sturdy doorknob and tie a knot in it about halfway down.

If you do have a cable machine, use your rope attachment. You will need a large resistance band or the 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’re using a cable machine with a rope attachment, hold near the knotted ends and assume the same starting position.
  2. Next, bring your hands toward the floor while extending your arms and stretching the band slightly on both sides. Do the same step if you are using a cable machine. Bring your forearms back to the start position.
  3. Aim for three sets of five to ten repetitions.

5. Skull Crusher

This is one of the triceps exercises that gets its name for obvious reasons. It uses an appropriate weight barbell that uses gravity to engage your upper arm and torso muscles. Do skull crushers on a bench or an exercise mat. You will need a barbell with appropriate weight and a weight bench or an exercise mat.

• Doing The Maneuver:

  1. While lying comfortably on a bench or an exercise mat, grasp the barbell with each hand about a shoulder’s distance apart. Many barbells have convenient grips that are spaced appropriately.
  2. Start by lifting the barbell over your head with your palms facing up and your thumbs against your index fingers.
  3. Smoothly lower the weight by bending your elbows until they reach about a 90-degree angle.
  4. Engage your upper arm muscles to straighten your arms back into the starting position. Avoid locking your elbows or shoulders. Do three sets of five to ten reps.

6. Dumbbell Floor Lift

When you are lifting separate dumbbell weights rather than a barbell, your upper arm muscles work harder to keep the weight correctly distributed. You can also use kettlebells if you have them. It’s like a bench press without the bench. You will need two dumbbells or kettlebells at an appropriate weight.

• Doing The Maneuver:

  1. Lie comfortably flat on your back on an exercise mat. A dumbbell or kettlebell should be at each hand.
  2. Next, grasp the weights in each hand and bring them smoothly over your head. Bend your arms to get the weights back to the starting position.
  3. Pause, then bring the weights back overhead. Try to do three sets of five to ten repetitions.
  4. As you advance, you can increase the weight in manageable increments.

7. Weighted Pushups

Before you consider this exercise as less effective than a classic pushup, think again. The weights give your more range of motion and more tension. Your upper arm muscles will see definite results. You will need two barbells with appropriate weight.

• Doing The Maneuver:

  1. Lie flat on your tummy comfortably on the exercise mat. Place a barbell at each side. Keep your heels toward the ceiling and point your toes against the mat.
  2. Grasp the barbells and have your shoulders pointed out. 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 back to the starting position. Do three or four sets at five to twelve reps.

8. One Arm Weight Lift

Use this exercise to focus on one upper arm at a time. You can use a dumbbell or kettlebell. This is a useful 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 flat on your back on the exercise mat with a weight on your left side.
  2. Grasp the weight with your left hand. Bend your elbow at a 90-degree angle and raise the weight. Be sure to keep your shoulder and upper arm close to your body and flat on the mat.
  3. Raise the weight straight into the air, then bring it down smoothly to the starting position.
  4. Try three sets of five to ten repetitions. Then, switch to your right arm and repeat the steps.

9. Plank Up-Downs

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

• Doing The Maneuver:

  1. Lie flat on your tummy and raise your body until your palms are flat and aligned with your shoulder. Your legs should be extended behind you with your feet on tiptoes. This is called the high plank, and it’s 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 back to the mat while extending your arm. Do the same with your right to come back into the starting position.
  4. Try to keep your lower body still and straight while doing two or three sets of five to ten reps.

10. Diamond Tricep Pushup

This diamond maybe your upper arm muscles’ best friend. It is probably one of the most challenging triceps exercises because it uses all the arm muscles. It also resembles regular pushups with a boost.

• Doing The Maneuver:

  1. Start like a regular pushup with your palms flat, your body straight, and toes against the mat.
  2. Bring your hands together to form a triangle with your thumbs and index fingers.
  3. Lower your chest to the mat by bending your elbows and straightening your arms to return to the starting position. Aim for five to ten reps.

Final Thoughts on Mastering These Tricep Exercises

You can incorporate these ten tricep exercises into your daily workout routine.  Remember to drink water, eat protein, and cut out sugar for the best results. If you experience any pain, stop what you’re doing immediately.