Build Strength with Triceps Exercises

Triceps exercises develop strength in the muscle on the backside of your upper arm: triceps brachii. This muscle is used when you extend your upper arm (move it backward) at the shoulder and when you extend your forearm (straighten it) at the elbow. Like the pectoral muscles, it also is used for such common actions as throwing, climbing, and pushing. So, you can see, it, too, is important in movements you make every day.

There are many triceps exercises one can do, but one of the best is called the Triceps Extension. To do this exercise, with the dumbbell in your right hand, put your left knee and left hand on the bench to support yourself, while standing on the floor with your right foot. Bring your upper right arm to a position that is horizontal (parallel to the floor), with your forearm hanging down perpendicular to the floor. Keeping your upper arm as stationary as possible, fully extend your arm so that the weight is behind you, straight out from your shoulder. Lower your arm down to the starting position. This is one rep. When finished with the right arm, repeat the same number of reps with the left arm.

Keep These Things in Mind

Always breathe in as you raise your arm, and breathe out as your lower it. Employ smooth, even motions throughout the exercise. Lift and lower the weights slowly, in order to gain full benefit from both the contraction and relaxation of the muscle. Concentrate upon and try to feel the specific arm muscles doing the work as you lift and lower the dumbbell. Remember— anti aging that works requires you to work at anti aging.

Watch this video for further explanation and demonstration of the Triceps Extension—


After completing the triceps exercises, move on to the biceps exercises.