How to Work Out Your Triceps

This program is designed to strengthen your triceps will adding definition to your arms. To do this, you are going to perform all five exercises in the same day.

Dips
Dips are one of the most basic, yet most effective triceps workouts. While doing a dip you are going to grab the handles and slowly lower yourself until your fist is about in line with your armpit. Once you are lowered, you are going to push yourself up until your arms are almost completely locked out. The key to this exercise is controlling your weight and keeping a good form. You want to do three sets of as many repetitions as you can do. Weight can be added to hang from a belt if needed.

Triceps Kickbacks
For this exercise you are going to need a flat bench, or some type of elevated platform to rest your knee and arm on. You want to rest the knee of the side arm you are working out on the bench, and stabilize yourself with the opposing arm. You want to slightly lean forward, and with the weight in your free arm, move you arm back until it is almost completely locked out. Again the key to this exercise is control and form. You want to perform three sets of ten repetitions with each arm.

Triceps Press Downs
A corded machine is needed for this exercise. You want to position the chord at its highest setting and attach either a rope or a V bar to it. Once in position, stabilize your elbows at your side and press your arms down in a slow, controlled movement. Do not bend over because doing so does not isolate the triceps. Perform three sets of ten repetitions.

Nose Breakers
This exercise requires a curl bar and a flat bench. Lie with your back flat on the bench and hold your arms shoulder width apart, away from your body. Grab the curl bar and bend at the elbow. Make sure you do not move your elbow because the key is to isolate your triceps. Perform three sets of twelve repetitions.

Seated Overheads
For this exercise, free weights and an upright bench is needed. Sit on the bench with your back all the way to the padding. Place your hands above your head, with your palms facing the sky. Grab the weight with a diamond-like hand position and slowly lower the weight behind your head. Once the weight touches your back, push the weight back above your head. Perform three sets of twelve repetitions.

While performing this workout, be sure to control the weight. If you are not able to complete the workout, lower the weight and slowly move up. Work out your triceps once every five to seven days.