Variation: Gym ball lying triceps extension

skull crushers exercise

Variation: Gym ball lying triceps extension

  • The behind head skull crusher is a free weights exercise that primarily targets the triceps. The only behind head skull crusher equipment that you really need is the following: flat bench and ezcurl bar.Inquire Now
  • The alternating skull crusher is a free weights exercise that primarily targets the triceps. The only alternating skull crusher equipment that you really need is the following: dumbbells and flat bench.Inquire Now
  • Skull CrushersTriceps Exercise Guide with Photos.This exercise is also a good way to continue working your triceps in spite of injuries to other parts of your body. It can take a lot of stress off your shoulders and chest if those are two problem areas and continue progress on your triceps.Inquire Now
  • SICK OF YOUR ELEVENTEEN INCH ARMS?!. Take 2 minutes to learn these 7 insider tips to getting bigger arms with Fat Gripz that will change the way you train forever. Watch my video hereInquire Now
  • The following 5 day workout routine is a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days.Inquire Now
  • Decline Skull Crushers. Using a decline bench for skull crushers is a great alternative to the classic version of the exercise, considering that by opening the degree of bend in the elbows it increases the range of motion and trains the triceps in a manner that places stress on each insertion point.Inquire Now
  • Workout #2; Week 1: Exercise: Sets: Reps: Incline Dumbbell Curls 1 restpause set for 2030 total reps. Use strict form! 2030 Total: Rope PushDowns 1 restpause set for 3040 total rep.s: 3040 Total SuperSet Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.Inquire Now
  • Skull Crushers for Strength and Power Athletes. The skull crusher is an accessory movement to increase triceps strength and hypertrophy.Inquire Now
  • Skull CrushersInquire Now
  • Doing skull crushers might not sound particularly good for you, but if youre looking to add size and strength to your arms, this tricepsintensive exercise is a great option. The skull crusher is an effective way to work all three heads of your triceps, says Trevor Thieme, C.S.C.S., Openfits senior manager of fitness and nutrition content.Inquire Now
  • Dips Vs. Skull Crushers.The dip is an advanced bodyweight exercise, while the skull crusher is a beginner to advancedlevel strengthtraining movement. Which exercise you choose to include in your workout routine will depend on your strength level, fitness level and access to the proper equipment.Inquire Now
  • Instructions Please click play below to begin your work the day. If you are logged in, you'll also be able to create, save, share, and schedule your own workouts. Simply login and click 'Create My Workout' to get started.Inquire Now
  • Lieutenant junior grade Wesley Howard Crusher was the gifted son of Starfleet officers Lieutenant Commander Jack Crusher and Doctor Beverly Crusher. He spent several years aboard the USS EnterpriseD and three years at Starfleet Academy. His Starfleet career,Inquire Now
  • Skull Crushers / Lying Triceps Extensions BarbellRaise the bar until it reaches the starting position, while exhaling throughout the movement. Do note that your elbows/upperarms should remain in a relatively stationary position for both the negative and positive aspects of this exercise, un the pressing motion found in chest exercises.Inquire Now
  • Tip: Better Than Triceps Pushdowns.Many bodybuilders believe that the decline skull crusher is superior to the flat bench variation. The decline produces the greatest range of motion and provides high levels of stretch that optimize muscle hypertrophy. But most triceps exercises done with free weights involve little tension in the contracted topInquire Now
  • Skull Crushers.Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head. Lift your arms back to starting position. This is one rep. Complete two to three sets of 10 to 12 reps.Inquire Now
  • Check out today's featured exercise video, which focuses on building triceps strength through the great skull crusher exercise.Inquire Now
  • Comments.Slow barbell's descent as it approaches forehead. Exercise can also be performed with elbow traveling slightly back during extension. With this altered form, barbell essentially moves in straight line, up and down, over forehead. Either straight barbell or EZ barbell can be used. See Lying Triceps Extension Bench with rack.Inquire Now
  • Big exercises build big arms.You can isolate your biceps and triceps as often as youd with lowweight exercises kickbacks and concentration curls, but its compound moves, using heavy loads, that will make your arms grow.. Take a look at the workout below. The first exercises youll see on each training day are relatively big arm movements weighted bench dips, skullInquire Now
  • Dumbbell Skull Crusher. The skull crusher is the ultimate isolation exercise for the triceps, if I had to pick 2 exercises to perform for my triceps without a doubt the skull crusher would be one of them!Inquire Now
  • 3. Skull Crushers. Also known as French Press or Barbell Lying Triceps Extensions, this exercise in particular is great for the triceps since it works the long and medial heads of the triceps.Inquire Now
  • Dont Do Low Reps.Some exercises are much better suited for lower reps deadlifts come to mind, while others seem to be better suited for higher reps leg extensions and lateral raises come to mind. Id definitely put skull crushers and most similar triceps isolation exercises into the better suited for high reps category. I personally dontInquire Now
  • EZBar Skullcrusher Instructions.Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling.Inquire Now
  • Key Points When Performing Body Weight Skull Crushers.Set the bar at the desired heighthigher = easier, lower = harder. Use a shoulderwidth grip, and walk your feet back a few feet until your body is between a 3060 degree angle. Keep your core tight and tensed throughout the duration of the exercise.Inquire Now
  • Skull Crushers.How to do it: Lie with your upper back on an exercise ball, feet on floor and hips raised in a bridge position. Hold one dumbbell with both hands above chest, arms straight. Bending just at the elbows, slowly lower the weight toward head until forearms are parallel to floor. Pause, then return to start. Do three sets of 12 to 15 reps.Inquire Now
  • Move 3: Dumbbell Skull Crusher.Lie on a stability ball or a bench and extend both arms overhead, a weight in each hand. A Bend your elbows so your forearms are parallel to the floor. B Slowly straighten your arms, then lower them to the starting position. Repeat 12 times.Inquire Now
  • This triceps exercise guide provides directions to perform bench dips with photos and training instructions for building big muscular arms.Inquire Now
  • EZ Bar Skullcrusher Tips.Dont overextend through the lumbar spine as you lower the weight, keep some tension through the abdominals. Exhale as you extend the elbows and lockout the weight overhead. If you experience elbow pain during the movement, consider implementing a slight angle incline or decline or adjust elbow position in versus out.Inquire Now
  • Whether you're a beginner, intermediate or advanced gym goer, our free workouts will help you to burn fat, as well as build your strength and fitness.Inquire Now
  • Pre:chrome ore mines in indiaNext:high yield calcite raymond mill


The Top Ten Triceps Exercises

Variation: Gym ball lying triceps extension

Pressdowns are, by far, the most popular triceps movement used in gyms throughout the United States. They're great because they put you in a position that makes it easy to scope out what's going on in the gym around you. For instance, if that lingerie model who just joined the gym is doing cable crossovers, you've got a front row seat.

Unfortunately, that's about all pressdowns are good for.

Have you looked at the triceps of powerlifters and strongmen competitors recently? Needless to say, they are plenty massive, but very few of them will waste their time on pressdowns.

Along the same lines, look at your average gymnasts — most have massive triceps that were built largely by doing plenty of dips and pressing motions.

Don't be too depressed though, because I'm about to give you ten (count 'em, ten) great triceps movements that you can use to replace your pressdowns:

1 – Parallel Dip

In my opinion, this is the absolute king of triceps builders. Yet, the other ever-demanding movements such as squats and chins, it rarely makes the Men's Fitness pulley artist-type of routines.

To start the exercise, grasp the bars and boost yourself up until you've stabilized yourself at arm's length over the handles. (If you have access to the better v-shaped dipping bar, use as narrow a grip as possible without, of course, compromising shoulder integrity.

) Then, lower your body as far as possible in between the bars, making sure to keep lowering until your biceps make contact with your forearms. In other words, your triceps must get fully stretched. Once you reach the bottom position, press yourself back up by extending the elbows. Try to stay as upright as possible throughout the range of motion.

If you lean too far forward, you'll just be bringing your pecs into the movement.

If you can't lower yourself under control until the biceps make contact with the forearms, go back to collecting stamps, or maybe perform the decline close-grip bench press movement until your elbow extension strength is sufficient.

Incomplete range in the triceps dips is a complete waste of time. Along the same lines, don't cheat yourself by doing chopped reps (not going all the way down and coming up only three-quarters of the way).

By the same token, your elbows should only travel to 98% of full elbow extension to maintain maximal tension on the triceps.

And please, don't resort to the El Geeko version where you put your feet on a bench in front of you and your hands behind you. This exercise, along with Smith machine pressing exercises, is one of the major causes of shoulder impingement syndrome in the bodybuilding community.

At first, your bodyweight will probably suffice as the means of resistance.

As you get stronger, you can progressively increase the resistance by holding a dumbbell between your legs or hooking a plate or dumbbell in the specialized chin/dip belt.

There are a lot of models out there on the market, but I prefer the ones that consist of standard leather lifting belts with hooks sewed into the belt.

2 – Close-Grip Bench Press

From a supine position (lying on a bench), the barbell is lifted off the rack and held at arm's length. The bar is brought to the lower portion of the sternum, and the elbows extend just short of lockout during the pressing movement.

The name of the exercise itself is a misnomer, since I advise most individuals to use a 14-inch grip.

I don't believe in the very narrow grip (four to six inches) that you see all around the country as it creates enormous strain on the wrists and elbows.

(Small-framed females, however, often referred to by certain crude individuals as “spinners,” may find that an eight- to ten-inch grip is optimal for their bone structure.)

As soon as the bar is four to six inches above the chest, one should concentrate on pushing the bar back toward the uprights and move the elbows under the bar to have a more effective biomechanical advantage. Locking out the elbows will take the precious muscle-building tension away from your triceps, so just go to 95% of lockout.

Of course, besides the obvious safety reasons, I suggest having a partner help you for the unracking and racking of the barbell to insure the longevity of your rotator cuff muscles.

3 – Decline Close-Grip Bench Press

These are performed almost exactly the same as conventional close-grip bench presses, except that they're done while in a decline position — from a supine position lying on a decline bench that should be set between 10 and 25 degrees of declination.

The barbell is lifted off the rack and held at arm's length. The bar is brought to a point about two inches above the nipples, and the elbows extend just short of lockout during the pressing movement.

4 – Seated EZ-Bar French Press

Sit on a flat bench with an EZ-bar racked on your clavicles. The bar should be held with a pronated (palms down) grip. The grip width should be slightly narrower than shoulder width. Press the weight overhead until your elbows are just short of reaching the lockout position — this is where you'll begin the exercise.

Start by lowering the bar behind your head until your forearms make contact with your biceps — at this point, you should feel a good stretch on the long head of the triceps. Then extend the elbows, using only your triceps strength, and push the bar back to the start position. The forearms are the only things that should be moving in this exercise to insure effective triceps isolation.

5 – Decline Dumbbell Triceps Extension

MRI studies have shown that the decline dumbbell triceps extension is one of the most effective movements when it comes to recruiting the triceps. I find that it allows for a greater stretch of the triceps than almost any other exercise.

Lie on a decline bench and hook your feet under the padded rollers while holding a pair of dumbbells. Press the dumbbells upward in a bench press fashion. You're now ready to start the exercise. Use a semi-supinated grip so that the palms are facing each other.

Holding the elbows stationary, lower the dumbbells down until the forearms make contact with the biceps. At this point, the end of the dumbbell will probably be making contact with your shoulders. Lift the dumbbells back up to the starting position by extending the elbows.

The elbows, of course, should be the only joint moving during this exercise.

For the sake of variety, one can add a pronating motion at the end of the elbow extension (turning the palms away from you), which would add some more recruitment of the small anconeus muscle.

6 – Lying Triceps Extension

There are several possible bar pathways for the lying triceps extensions. Some will recommend bringing the bar to the bridge of the nose, some to the hairline, and others to the forehead (aka skull crushers).

These exercises can also be done by using a handle attached to a low pulley machine. Whatever.

Trying to figure out which is best is futile since you'll adapt to a particular movement in a matter of a few workouts, so I believe that you should vary the bar pathway about every six workouts or so.

The important thing to remember is to not turn this movement into a lat movement. It's all too easy to do, as the impulse is to employ a pullover motion while extending the forearms. Also, make sure to keep your wrists in a neutral position to prevent any future elbow problems.

7 – Seated Half Press in a Power Rack

Huh? What's a shoulder exercise doing in this list? Did we get a little too “cut and paste” happy?

Nahh. It's a movement that Louie Simmons has used to great advantage. This exercise is excellent for packing meat on the lateral head of the triceps, as that part of the muscle is largely dormant in most people. You can tell when it's developed, though, as it will make the back of the triceps look an X, in addition to making you appear to be considerably wider.

Set up an adjustable incline bench inside a power rack with the inclination of the bench being at 80-90 degrees in relation to the ground.

(The seat portion should be angled, too, so that you won't slip off when executing the exercise.) Adjust the pins in the power rack so that the bar is at hairline level for the starting position.

Your grip on the bar should be about shoulder width. The elbows should be pointing outward.

Simply press the weight up as if you were doing a conventional press. However, make sure that you use a “dead stop” in the bottom position. In other words, let the weight come to a complete stop against the pins.

I've found using dead stops ranging from two to four seconds in the bottom position to be the most effective with this exercise. They will help you build up the triceps, as each rep forces you to fight against inertia.

A recommended tempo for this exercise would be 221 (two seconds to lower, a two-second pause, followed by a one-second lift) or 321, depending on your arm length.

8 – Omni-Triceps Extension on a Swiss Ball

This exercise may be a bit alien to some of you, so let me set it up step-by-step:

  1. Lie down on a 55-cm Swiss ball with a loaded EZ-Curl bar held approximately 1 mm (otherwise known as a “smidgen”) above the forehead. Make sure that your elbows are pointing at the ceiling.
  2. Perform the concentric range of a lying EZ-bar extension with the elbows coming just short of lockout.
  3. Once the bar is at arm's length, shift your body on the ball so that when you lower the bar, you'll be doing what amounts to an incline triceps extension.
  4. Lower the bar.
  5. Shift your body again so that you're in the starting position.
  6. Repeat steps 2-5 for the prescribed number of reps.

Don't get too worried if your elbows spread outward during the performance of this exercise. Following the old bodybuilding adage of always pointing the elbows directly at the ceiling may, in fact, injure your arm extensor tendons over a long-term period. Besides, it doesn't do much to isolate the triceps muscles.

For even more variety, you can do this same movement with dumbbells held in a semi-supinated grip.

9 – Incline Bench Overhead Pressdown

In my book, this movement is the triceps equivalent to concentration curls. It takes away the temptation of using your abdominal muscles to complete the range of motion. In other words, it offers an incredible degree of isolation. This exercise also offers the advantage of being suitable to a trainee suffering from a b lower back pain.

I often prescribe this movement last in a triceps workout, after a high percentage of triceps motor units have been knocked off by other exercises.

Simply put an incline bench in front of a high pulley (so that when you sit down, you're facing away from the machine). Adjust the incline to about 60 degrees. Grasp a straight bar handle and, with your upper arms glued to your torso, extend the forearms. You are, in essence, doing a fairly traditional pressdown, but doing it on an incline bench allows you keep perfect form.

10 – California Press

The California press is a hybrid movement which is actually a cross between a close-grip bench press and a lying triceps extension. It's a very popular assistance movement used in powerlifting circles, particularly by those lifters who need to increase triceps mass and strength to bring their bench press poundages upward.

Get in the same start position as the close-grip bench and lower the barbell. But instead of lowering to the lower pecs, lower it to the upper pecs by allowing the elbows to pivot forward as you lower the bar. At this point, the forearms will come into contact with the biceps, the bar will be touching the upper chest, and you'll experience a great stretch in the triceps.

From this position, push the bar away and upward from your chest. The elbows should come just of short of lockout when you get to the top position.

A good starting weight would be about halfway between what you use in the lying triceps extensions and the close-grip bench press.

Okay, so it's not realistic for you to use all of these movements in any one workout. Don't sweat it. Think of this list as kind of a Chinese menu of triceps movements and use it to plan current and future workouts. Unfortunately, there's no fortune cookie. But if there were, it would say:


15 Best Tricep Exercises For Women- How To Get Toned Arms?

Variation: Gym ball lying triceps extension

Triceps are the muscles present at the back of your arms. These muscles help to extend your arm, push and pull, and add definition to your upper body (1).

Many women face the problem of fat accumulation in the triceps area, which may make their upper body look bulky (2), (3). Doing a few simple tricep exercises regularly can help get rid of upper arm fat.

This post lists 15 best tricep workouts or exercises you can do at home. Check them out.

1. Triceps Extension

The triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise.

How To Do Triceps Extension

  1. Hold a 10-pound dumbbell with both your hands. Your feet should be shoulder-width apart, abs engaged, and shoulders relaxed.
  2. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling.
  3. Flex your elbows and lower your forearms behind your head until they touch your biceps.
  4. Exhale, and bring your forearm back to the starting position.
  5. Do 2 sets of 10 reps.

This is another variation of the triceps extension, but this is more challenging because you will be working your triceps against gravity while lying down.

How To Do Skull Crushers Or Lying Triceps Extension

  1. Lie on a bench. Hold a 5-pound dumbbell in each hand, with the palms facing each other, and the arms extended up.
  2. Flex your elbows and bring the dumbbells down towards your shoulders.
  3. Pause for a moment.
  4. Bring your forearms back to the starting position.
  5. Do 2 sets of 10 reps to feel the burn.

3. Triceps Dips

Triceps dips work on your triceps, biceps, shoulders, back, glutes, and hamstrings. This is a very effective triceps workout that can show great results if you do it regularly.

How To Do Triceps Dips

  1. Stand in front of a bench. Lower your body. Hold the bench by placing your hands behind. Ensure your fists are facing forward, and the legs are extended. Support your body with your heels. Keep your abs engaged.
  2. Slowly lower your body, back straight, until your elbows are at a 90-degree angle.
  3. Slowly rise to the starting position.
  4. Do 3 sets of 5 reps.

Note: Do not force yourself down to a 90-degree angle in the dip.

4. Triceps Push-Ups

Quite similar to normal push-ups, triceps push-ups help to work your triceps, core, quads, hamstrings, biceps, shoulders, and back.

How To Do Triceps Push-Ups

  1. Lie down on your stomach. Lift your body by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance.
  2. Lower yourself until your chest touches the floor. Inhale as you do so.
  3. Pause for a moment and raise your body back to the starting position.
  4. Bend the arms as much as you can.

    Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify.

  5. Do 2 sets of 10 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip.

Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation.

5. Ball Push-Ups

This exercise is similar to triceps push-ups, and you will need a medicine ball to do it. This is more challenging as you need to balance your body weight, which keeps your muscles engaged throughout.

How To Do Ball Push-Ups

  1. Place a medicine ball in front of you.
  2. Keep your palms on the ball, with the fingers facing out. The palms must be close to one another, and arms fully extended.
  3. Keep your legs straight and extended.

    Support your lower body by flexing your toes and touching the floor with them.

  4. Slowly go down until your chest touches the ball.
  5. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout.

    Place your hands on a higher surface or lower the knees on the ground to modify.

  6. Use your strength to rise back to the starting position.
  7. Do 2 sets of 10 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip.

Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.

6. Triceps Side Push-Ups

Triceps side push-ups help to tone your triceps and the back and shoulder muscles. They are similar to push-ups, but not in the traditional way. The best part is you will not need any weights to do this exercise.

How To Do Triceps Side Push-Ups

  1. Lie down on one side. Place one foot on the other. Keep your abs engaged and the top arm’s palm flat on the floor. Wrap the other arm around your waist.
  2. Use the top arm to push your upper body up until it is fully extended.
  3. Pause for a moment and then lower your body. Inhale as you do so.
  4. Repeat 2 sets of 10 reps on each side.

7. One-Arm Press

The one-arm press is similar to the triceps extension, but here, you will use one arm at a time. This makes the exercise more effective and challenging.

How To Do The One-Arm Press

  1. Stand with your feet shoulder-width apart and hold the weights in both hands.
  2. Flex both your arms and bring them close to your chest.
  3. Raise one arm straight above your head. This is your starting position.
  4. Flex your elbow and lower your forearm behind until the dumbbell touches your shoulder. Your little finger must face the ceiling.
  5. Slowly bring your forearm up until your hand is fully extended.
  6. Do 2 sets of 10 reps for both the arms.

8. One-Arm Kickback

This is similar to the one-arm triceps exercise, but it also works on your shoulders, back, and biceps.

How To Do One-Arm Kickback

  1. Place 10-pound dumbbells on either side of a bench.
  2. Keep one knee on the bench and bend. Keep your body parallel to the ground, and support it by placing one palm on the bench and the other leg on the ground, with the knee slightly bent.
  3. Pick up the dumbbell, keep your upper arm close to your body and at a 90-degree angle with the forearm. Point the forearm downward.
  4. Exhale and extend your forearm backward.
  5. Pause for a moment, inhale, and bring your forearm back to the starting position.
  6. Do 3 sets of 10 reps.

9. Triceps Press With Resistance Band

The triceps press with resistance band is similar to skull crushers, but here, you will use a resistance band. This makes it more fun and a tad difficult.

How To Do Triceps Vertical Press With A Resistance Band

  1. Hold the ends of a resistance band and keep your feet in the middle of the band.
  2. Pull the handles of the resistance band over your shoulders.

    Make sure your elbows are pointing forward.

  3. Pull your forearms up until your hands are fully extended.
  4. Pause for a moment. Inhale and lower your forearms back to the starting position.

  5. Do 2 sets of 10 reps.

10. Bent-Over Row

The bent-over row is an excellent exercise that works on your biceps, triceps, core, shoulders, and back. You will need a barbell to do this exercise.

How To Do Bent-Over Row

  1. Grab a barbell. Keep your hands shoulder-width apart and bend your waist. Your back should be straight, and knees slightly bent.
  2. Keeping your core engaged, pull the barbell up to your chest.
  3. Pause for a moment and lower it back to the starting position. Keep your core engaged and back straight throughout.
  4. Do 2 sets of 10 reps.

11. Side Plank With Dumbbell Raise

The side plank with dumbbell raise is a fun exercise that works on your triceps, chest, back, core, and glutes.

How To Do Plank With Dumbbell Raise

  1. Assume the side plank position by lying on one side. Keep one foot on the other. Grab a 5-pound weight with the top hand, and keep the other hand on the floor. Make sure your palm is flat on the floor.
  2. Lift your body up so that only one foot and arm are on the ground.
  3. Raise your top hand and extend it straight up.
  4. Slowly bring your top hand down to the starting position.
  5. Do 1 set of 10 reps on each side.

12. Close Grip Bench Press

The close grip bench press helps work your triceps, biceps, chest, shoulders, and core.

How To Do Close Grip Bench Press

  1. Lie down on a bench and grab hold of a barbell. Keep your hands shoulder-width apart, arms extended, and palms facing upward.
  2. Slowly lower your forearm until the barbell touches your chest. Inhale as you do so.
  3. Pause for a moment. Exhale and raise your arms and bring them back to the starting position.
  4. Do 2 sets of 10 reps.

13. Reverse Grip Triceps Pushdown

The reverse grip triceps pushdown also helps to tone the triceps, biceps, and shoulders.

How To Do Reverse Grip Triceps Pushdown

  1. Attach a straight bar on a high pulley in your gym.
  2. Face the bar and hold it with your palms facing upward, arms and feet shoulder-width apart, and elbows close to your body.
  3. Pull the straight attachment down to your chest.

    Keep your upper arms stationary. This is the starting position.

  4. Inhale and bring the straight attachment down until it is near the point where your hips end.
  5. Exhale and bring your forearms back up to the starting position.

  6. Do 2 sets of 10 reps.

14. Stability Ball Push-Up

This is similar to the triceps push-up, but you will use a medicine ball. The medicine ball will take this exercise to a higher level and also increase your stability and strength.

How To Do Stability Ball Push-Up

  1. Support your upper body by placing your palms flat on the ground.
  2. Keep your toes on a medicine ball and balance your body. If you want to reduce the strain on your core, place your shin and knees on the stability ball.
  3. Keep your arms extended, core engaged, and palms a little closer than shoulder-width.
  4. Flex your elbows and go down until your upper arms are at 90 degrees with your forearms. Lower the body as much as you can tolerate.
  5. Inhale and slowly rise to the starting position.
  6. Do 2 sets of 12 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip.

Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.

15. Triceps Horizontal Press With Resistance Band

The triceps horizontal press with resistance band is similar to the vertical press, but this is a little more challenging.

How To Do Triceps Horizontal Press With Resistance Band

  1. Hold the ends of a resistance band and step on it to keep it stationary.
  2. Bend a little forward, flex your knees, and pull the resistance band until your shoulders, elbows facing backward. This is your starting position.
  3. Slowly move your forearms backward until your arms are fully extended.
  4. Exhale and bring them back to the starting position.

Though these exercises will help you tone your arms, you should keep these points in mind.


  • You will not lose weight from one part of your body. Lose the fat before you start muscle toning.
  • Eat healthy. Include green leafy veggies, lean protein, healthy fats, fruits, and fiber-rich foods in your diet to slim down.
  • Avoid junk food, sugar-loaded foods, processed carbs, aerated drinks, etc.
  • Do a whole-body workout 3 hours a week to burn fat.
  • Do not consume carbs after 7 pm.
  • Get 7-8 hours of sleep to help the muscles rebuild and repair.

Here’s how you can benefit from performing triceps exercises.

Triceps Exercise Benefits

  1. Doing triceps workouts on a regular basis increases your strength and keeps weaknesses at bay.
  2. Regular stretching of the muscles involved in triceps exercises will protect your torso against injury as well as improve flexibility, posture, and joint mobility.
  3. It improves circulation and relieves stress.
  4. Working out your triceps makes your entire body more active.


Triceps exercises are extremely helpful for shedding fat from the back of your arms. Include these tricep exercises in your workout routine at least 2-3 times a week. Also, eat healthy and do cardio and strength training on alternate days. Take care!

Frequently Asked Questions

Can you work your triceps every day?

No, do not strain your arms every day. Do tricep exercises once every two days.

How long does it take to tone flabby arms?

It will take 1-6 months depending on your diet, exercise plan (cardio and strength training), adherence to the plan, current body fat percent, tricep fat percent, age, and genetics. But nothing beats perseverance, so keep working at it!

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Anatomy, Shoulder and Upper Limb, Triceps Muscle, StatPearls, US National Library of Medicine, National Institutes of Health.
  • Race- and sex-specific reference data for triceps and subscapular skinfolds and weight/stature, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
  • Specific characterization of regional storage fat in upper and lower limbs of young healthy adults, SpringerPlus, US National Library of Medicine, National Institutes of Health.

The following two tabs change content below.


Try These Exercises to Workout Your Triceps

Variation: Gym ball lying triceps extension

The following exercises show examples of exercises that target the triceps, those crucial muscles on the backs of the arms that help you do everything from push open a door to pushing your body off the floor (hopefully because you're doing a pushup and not because you fell down).

The most common triceps exercises involve straightening the arms to engage the triceps as in kickbacks, extensions and dips. There are also some exercises that are more effective than others which can help you in choosing your exercises.

Below is a variety of triceps exercises that hit the muscle from every direction you can think of.

  • Beginners:  Choose 1-2 exercises and do 1-2 sets of 12-16 reps.  Try different types of exercises, a kickback followed by an extension.
  • Inter/Adv:  Choose 1-2 exercises from each group, kickbacks, extensions and pushups for 2-3 sets of 8-12 reps, resting between sets
  • Use enough weight that you can ONLY complete the desired number of reps
  • Make sure you warm up with light cardio before you start lifting weights


The kickback is probably one of most classic triceps exercise, working all three heads of the triceps muscles.  You bend over and extend the arm out behind you.  The key to this move is to keep the elbow stable with each rep. 


This is a more intense version of the kickback because you have no support for the upper back and you're doing both arms at the same time. Keep the knees slightly bent to avoid hurting your lower back.  If you feel it in your back, I would go back to one arm triceps kickbacks.


If you want a balance challenge while working your triceps and, really, who doesn't, you can try them on one leg.  Crazy?  Maybe, but not only do you work your triceps, you work your core and your lower body as well.  I love working multiple muscles at the same time.


Core kickbacks create even more of a core challenge because you're doing the exercise from a plank position.  Obviously this is an advanced exercise and you should know what you're doing before you try it.  You can modify by putting one or both knees down.


Here's another classic and a take on the kickback, although now you're sitting or standing so that gravity works against you. With this one, you hold a heavy weight overhead and lower the weight behind the head.  You should lower until your arms are at about 90 degree angles.  This starts easy and gets hard fast.


This is probably one of my favorite moves for beginners because your entire body is supported and you can really focus on those triceps.  The key here is to go a little lighter and take the weights next to the ears.  Try not to clock yourself in the face.


This is a great variation of the extension.  Adding an exercise ball makes the move harder and engages the core.  Plus, you're at an angle which makes gravity that much more noticeable.


This is a great version of the extension because a med ball is usually wide, letter your elbows bend at their natural angle.  You could also add a throw here to make things fun.  Just make sure someone's there to catch it.


Another extension, and yes there are many, is using a resistance band.  The key here is to keep the non-working arm stable and bring the hands close enough together that you get good tension on the band.


If you want to work multiple muscle groups, you can add a little front raise here to hit the shoulders.  You'll probably want to go a bit lighter here and make sure you hit each exercise with slow and controlled moves – Lift up, pause, then lift overhead and bend the elbows.  When you straighten, pause and then lower.


The close grip bench press is another great triceps exercise and one that also targets the chest as well. I to put this move together with chest exercises for that extra bang.  Yes, I need a life.  The key here is to keep the hands close together in a narrow grip…hence the name 'close grip.'


I love skull crushers and not just because of the name.  This is basically an extension, but you do it with a barbell and your palms face out.  So, when the bar comes down the backs of your hands should be over your forehead.  Don't crush your skull.


I love pushdowns because they really target the triceps and it doesn't take long to feel this exercise.  The key here is to start with the elbows at about 90 degrees and then push down.  Try not to bend more as that may cause the elbows to drift forward and then you're just using momentum.


Dips. Who doesn't love dips? Maybe people with shoulder problems. The key to dips is to keep your hips close to the bench or chair. If you go too far out, you'll strain the shoulders. Make it easier by keeping the feet in. Make it harder by taking the feet out or doing them on one foot.


Wow, these are really hard and you probably won't be able to do very many, especially if you do them on your toes.  If they're too hard, try them on your knees.


These pushups are much harder than they look and you may have a very short range of motion as you build strength in your triceps.  I would start at the top and just lower a little until you figure out how far you can go.


To make these work, your hands should be close together and your body is a seesaw as you bend the elbows into a pushup.  Try not to face plant, people.

Thanks for your feedback!

What are your concerns?