Triceps Strengthening Exercises

Exercises > Strengthening (Muscles) > 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 triceps 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 triceps exercises.

Triceps Strengthening – Basic Triceps Exercise

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

Static Triceps 

Begin this triceps 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 (figure 2). 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 Triceps 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 strength improves, the triceps exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.

Triceps Extension vs. Resistance Band 

Begin this triceps strengthening exercise with a resistance band held in both hands and tied securely at waist height as demonstrated (figure 3). 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

Triceps Kickbacks 

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 (figure 4). 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

Triceps Dips 

Begin this triceps strengthening exercise with your feet on the ground and your hands supporting you on a stable chair or bench as demonstrated (figure 5). Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions provided it is pain free.

Figure 5 – Triceps Dips

Triceps Strengthening – Advanced Triceps 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 strength improves, the triceps 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.

Dumbbell Triceps on Swiss Ball 

Begin this triceps strengthening exercise lying on a swiss ball and holding a light weight as demonstrated (figure 6). 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 provided it is pain free.

Figure 6 – Dumbbell Triceps on Swiss Ball

Overhead Triceps on Swiss Ball 

Begin this triceps strengthening exercise sitting on a Swiss ball and holding a light weight behind your head as demonstrated (figure 7). 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 provided it is pain free.

Figure 7 – Overhead Triceps on Swiss Ball

Push Ups 

Begin this triceps strengthening exercise in the push up position as demonstrated (figure 8). Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions provided it is pain free.

Figure 8 – Push Ups

Shoulder Press 

Begin this triceps strengthening exercise sitting on a swiss ball and holding light weights as demonstrated (figure 9). Keeping your back straight, slowly straighten your elbows, pushing your hands above your head and tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions provided it is pain free.

Figure 9 – Shoulder Press

Physiotherapy Products for Triceps Exercises & Rehabilitation

• Resistance Band (For Strengthening Exercises)
• Massage Balls (For Self Massage)
• Foam Rollers (For Self Massage and Pilates Exercises)
• Swiss Balls
• Exercise Mats

To purchase physiotherapy products to assist with triceps strengthening exercises and rehabilitation, click on one of the above links or visit the PhysioAdvisor Shop.

Other Exercises

• View Triceps Stretches
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

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