The Best Tricep Exercises for Toned & Sculpted Triceps

Everyone loves a good tricep workout, including me! I always love working my triceps—not only because I love the look of toned arms but also because of the real-life benefits that come with strong triceps. While they may be smaller muscles in the upper arms, strong triceps are essential! They’re responsible for:

• Straightening the elbow joint, enabling movements like pushing, throwing, and pressing

• Supporting shoulder stability

• Powering daily tasks, like pushing doors open, lifting objects overhead, and stabilizing the arm when reaching out

While strengthening and toning the triceps is key, seeing definition requires reducing body fat percentage to highlight the muscle's shape. One of the best ways to achieve this is through a high-protein, nutrient-dense diet—easily done with our 30-Day Meal Plans.

The Best Workout for Tricep Exercises

Since every woman loves a good tricep workout and is always looking for the best tricep exercises, I’m excited to share our latest 35-Minute Triceps and Cardio Tabata class!

Triceps are a small muscle that fatigues quickly, so I paired these exercises with cardio intervals. This way, you get the benefit of short, sweaty cardio bursts along with targeted tricep moves.

And expect sore triceps! I personally love that feeling—it means I worked hard, pushed myself, and boosted my confidence, leaving me feeling empowered.

6 Benefits of Strong Triceps

Strong triceps offer a wide range of benefits, impacting both daily activities and overall fitness. Here are some key advantages::

1. Improved Arm Strength and Stability: Strong triceps support the shoulder and elbow joints, aiding in better arm stability and reducing the risk of injury.

2. Enhanced Functional Movement: Triceps are essential for pushing movements, helping with activities like opening doors, lifting objects, and pushing strollers or carts.

3. Better Posture: Strong triceps contribute to balanced arm and upper body strength, supporting proper posture and reducing stress on the shoulders.

4. Increased Upper Body Strength: With strong triceps, exercises like push-ups, bench presses, and overhead presses become easier, enhancing your overall upper body performance.

5. Lean, Toned Appearance: Well-defined triceps add tone and shape to the back of the arms, providing a sleek, sculpted look that many find desirable.

6. Boosted Bone Health: Tricep exercises, especially those involving weights, help strengthen bones, lowering the risk of osteoporosis as we age.

   
   

Equipment for Strong Triceps & Cardio Tabata Workout

Moderate to Heavy Dumbbells (I used 8 and 20lb)

Workout Instructions

Your 35-Minute Tricep & Cardio Tabata

• 3.5 Minute Warm Up

• 6 Tabatas

• 2 Exercises/Tabata: 8 rounds per Tabata

  • 4 Cardio Repeat Exercises (20 seconds work/10 seconds rest)

  • 4 Tricep Exercises (20 seconds work/10 seconds rest)

• Rest 40 seconds between each Tabata

• Cool Down/Stretch

1. Close-Grip Narrow Press

Targets: Triceps, Pecs, Shoulders

How to do a Close-Grip Narrow Press

1. Lie flat on the ground with your feet planted on the floor for stability) or in a glute bridge.

2. Hold a dumbbell in each hand close together, about shoulder-width apart or slightly narrower.

3. Start with the dumbbells above your chest, arms extended. Keep your elbows close to your body throughout the movement to ensure maximum triceps activation.

4. Slowly lower the weight to your lower chest, bending your elbows and keeping them tucked. Lower until your elbows are at a 90-degree angle or slightly lower, depending on comfort.

5. Push the weight back up to the starting position, focusing on squeezing your triceps at the top.

   
   

2. Overhead Tricep Extension

Targets: Triceps

How to do an Overhead Tricep Extension

1. Stand with one foot slightly in front of the other in a staggered stance, with feet about hip-width apart for stability.

2. Hold a single dumbbell with both hands. Wrap your fingers around one end of the dumbbell and raise it overhead with your arms extended. Keep your elbows close to your head and pointed forward.

3. Engage your core to maintain balance and keep your lower back from arching.

4. Slowly bend your elbows to lower the dumbbell behind your head, aiming to bring it down as far as you comfortably can while keeping elbows pointed forward and close to your head.

5. Press through the triceps to straighten your arms, lifting the dumbbell back to the starting position overhead. Focus on squeezing the triceps at the top.

3. Skull Crusher

Targets: Triceps

How to do a Skull Crusher

1. Lie on your back, in a glute bridge, with a dumbbell in each hand.

2. Hold the dumbbells with your palms facing each other and extend your arms straight up over your chest.

3. Keep your upper arms stationary, perpendicular to the floor, and keep your elbows close together, pointing toward the ceiling.

4. Bend your elbows slowly, lowering the dumbbells toward your forehead or just above it. Keep the movement controlled and avoid moving your upper arms.

5. Press through your triceps to straighten your arms, lifting the dumbbells back to the starting position over your chest. Squeeze your triceps at the top.

   
   

4. Side-Lying Single Arm Push Up

Targets: Triceps

How to do a Side-Lying Single Arm Push Up

1. Lie on your right side on a mat, stacking your legs and keeping them slightly bent for stability.

2. Cross your left hand in front of the right shoulder (fingertips not higher than right shoulder).

3. Placing your right arm can wrap around your waist or rest on your side.

4. Keep your core tight, and make sure your body is aligned and stable on your side.

5. Press through your left palm, pushing your upper body up off the mat while keeping your right arm relaxed on your side.

   Extend your left arm fully to feel a squeeze in your tricep, lifting your upper torso as high as you can without rolling backward or forward.

6. Slowly lower yourself back down in a controlled motion, bringing your upper body closer to the mat but not fully resting.

7. Keep tension in your tricep and avoid letting your body collapse onto the mat.

5. Tricep Kickback

Targets: Triceps

How to do a Tricep Kickback

1. Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and bend slightly at the knees.

2. Lean forward from your hips (hinge) so that your torso is almost parallel to the ground, and keep your back straight.

3. Bend your elbows to 90 degrees, keeping your upper arms close and touching your torso.

4. Keeping your upper arms stationary, straighten your elbows by extending your forearms back until your arms are fully extended.

5. Squeeze your triceps at the top of the movement, with option to add a wrist twist at the top.

6. Slowly bend your elbows to bring the weights back to the starting position without moving your upper arms.

6.Tricep Push Up

Targets: Triceps

How to do a Tricep Pushup

1. Begin on the floor in a modified plank position, with your knees on the ground and hands placed directly under your shoulders. Keep your knees, hips, and shoulders in a straight line.

2. Position your hands close to each other, slightly narrower than shoulder-width, to emphasize the triceps. Keep your elbows tucked close to your body.

3. Engage your core and firm up your glutes, then slowly lower your body by bending your elbows, keeping them close to your sides.

4. Keep your shoulders down and away from your ears and lower until your chest is close to the floor, or as far as you comfortably can.

5. Press through your palms to push your body back up to the starting position, keeping your elbows tucked, shoulders down and engaging your triceps.