Triceps Strengthening Exercises

The following triceps strengthening exercises are designed to improve strength of the triceps muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Figure 1 - Triceps

Begin with the basic triceps strengthening exercise. Once this is too easy, progress to the intermediate triceps strengthening exercises and eventually, the advanced exercises.

Triceps Strengthening – Basic Exercise

To begin with, the following basic triceps strengthening exercise should be performed approximately 10 times, 3 times daily. As your triceps strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.

1) Static triceps (figure 2) – Begin this biceps strengthening exercise with your elbow at your side and bent to 90 degrees. Your palm should be facing inwards with your hand in a fist as demonstrated. Push down against your other hand tightening the muscles at the back of your arm (triceps). Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Figure 2 – Static triceps (right arm)

Triceps Strengthening – Intermediate Exercises

The following intermediate triceps strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your triceps strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.

2) Triceps Extension vs. Resistance Band (figure 3) – Begin this triceps strengthening exercise with a resistance band held in both hands and tied securely at waist height as demonstrated. Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the resistance band tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain. (N.B. This exercise can also be performed in standing).

Figure 3 – Triceps Extension vs. Resistance Band

3) Triceps Kickbacks (figure 4) – Begin this triceps strengthening exercise holding a light weight, leaning forward with your back straight and your hand on a Swiss ball or bench as demonstrated. Slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 4 – Triceps Kickbacks

4) Triceps Dips (figure 5) – Begin this triceps strengthening exercise with your feet on the ground and your hands supporting you on a stable chair or bench as demonstrated. Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 5 – Triceps Dips

Triceps Strengthening – Advanced Exercises

The following advanced triceps strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your triceps strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

5) Dumbbell Triceps on Swiss Ball (figure 6) – Begin this triceps strengthening exercise lying on a swiss ball and holding a light weight as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 6 – Dumbbell Triceps on Swiss Ball

6) Overhead Triceps on Swiss Ball (figure 7) – Begin this triceps strengthening exercise sitting on a Swiss ball and holding a light weight behind your head as demonstrated. Keeping your neck straight and the Swiss ball still, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 7 – Overhead Triceps on Swiss Ball

7) Push Ups (figure 8) – Begin this triceps strengthening exercise in the push up position as demonstrated. Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 8 – Push Ups