15 Best Triceps Exercises For Visibly Strong Arms

Abrar Khan

Dumbbell Floor Press

01

Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep lower back pressed into floor, press weights straight up over chest, and extend arms. Pause for a moment, then slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's one rep. Complete 8 to 10 reps.

02. Single-Arm Dumbbell Floor Press

How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Rest right arm flat on floor. Keep lower back pressed into floor, press weight straight up over chest, and extend left arm. Pause for a moment, then slowly bend elbow to lower weight back down until back of upper left arm returns to floor. That's one rep. Complete 8 to 10 reps on your left side, then repeat on your right for a full set.

03. Alternating Dumbbell Floor Press

How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep lower back pressed into floor, press weights straight up over chest, and extend arms. From here, bend left elbow to lower weight down until back of upper left arm returns to floor. Reverse the movement to press left weight back up to meet right. Repeat with right arm. That's one rep. Complete 8 to 10 reps.

04. Pushup

How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body toward floor, until arms form 90-degree angles. (Elbows should point 45 degrees away from sides.) Press back to start position. That’s one rep. Complete 8 to 10 reps.

05. Close-Grip Pushup

How to: Start in a high plank position, but with hands directly beneath chest instead of shoulders. Bend elbows straight back towards feet to lower body toward floor, keeping upper arms close to sides. Press back up to start. That's one rep. Complete 8 to 10 reps.

06. Hand-Release Pushup

How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body all the way down on to the floor. (Elbows should point 45 degrees away from sides.) At the bottom, lift hands a few inches into the air. Replace hands, then press back up to start. That's one rep. Complete 8 to 10 reps.

Single-Arm Sphinx Press

07

Push back up to starting position. That's one rep. Complete 8 to 10 reps.

08. 1/2 Turkish Get Up To Push Up

Complete a pushup, then reverse the movement. That’s one rep. Complete 5 on each side

09. Dolphin Pushup

How to: Start in an upside down "V" shape, palms pushing into mat and heels high. Bend at elbows and lower forearms down to floor at same time. Reverse motion to return to start. That's one rep. Complete 10 reps.

10. Lying Overhead Triceps Extension

How to: Start lying on back with legs bent and feet flat on the floor holding a pair of dumbbells so arms are extended toward ceiling in line with shoulders. Without moving upper arms, slowly bend at elbows to lower weights to frame face. Pause, then slowly press weights back up overhead. That's one rep. Complete 8 to 10 reps.

11. Dumbbell Triceps Kickback

How to: Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, narrow, and back behind body. Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps. Return to start with control. That's one rep. Complete 8 to 10 reps.

12. Triceps Dip

How to: Sit in front of your dumbbells on the floor with legs extended, knees, bent, and feet flexed. Grip one end of either dumbbell with palm, fingers facing forward. Straighten arms to lift butt a few inches into the air. This is your start position. Bend elbows to tap bum on floor, then engage the back of arms to press back to start. That's one rep. Complete 8 to 10 reps.

13. Alternating Triceps Kickback

How to: Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, narrow, and back behind body. Keep right arm still, then extend left elbow, pressing weight behind body and squeezing triceps. Return to start with control and repeat on the other side. That's one rep. Complete 8 to 10 reps.

14. Overhead Triceps Extension

How to: Start standing with dumbbells in hands, pressed together overhead with straight arms. Keep biceps by ears and weights together, then bend elbows to lower dumbbells slowly behind head. Pause, then press weights back up to straighten arms, returning to start. That's one rep. Complete 8 to 10 reps.

15. Plank Triceps Kick Back

How to: Get into a high-plank position with your feet slightly wider than shoulders. Hold a dumbbell in your right hand, elbow bent until your tricep is in line with your torso. Extend your arm back, until it’s completely straight. Then return to start. That’s one rep. Complete 5 reps on each side.