best tricep exercises
Classic (or Modified) Push-Up
Get on the floor on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your knees off the floor and extend your legs behind you so body is aligned from head to feet in one long line. Slowly bend elbows at a 45-degree angle and lower yourself towards the floor until your chest is almost touching the floor (or as far down as you can get). Push yourself back up to the starting position and repeat. To make this easier, keep your knees on the floor and maintain a straight line with your body from your head to your knees. To make it more difficult, place your feet on a bench with your legs extended behind you.
2. Tricep Dips
Sit on a chair or a bench with your hands on the seat beside you and your feet flat on the floor. Lift your butt off the chair and from this position, lower your body toward the ground until your arms are bent at 90-degree angles. Push yourself back up to the starting position and repeat. To make it more difficult, do this with your legs extended straight with your heels on the floor and toes pointed up, making sure to keep your butt off the ground. For even more of a challenge, place both feet on another bench.
3. Tricep Press Down
Standing with a resistance band in your right hand, place your right hand at the front of your left shoulder, right arm against the chest. Loop the other end of the band around your left hand. Start with your left arm almost bent to a 90-degree angle with your left elbow tucked close to your body and keep tension in the band. Press your left hand towards the floor until your left arm is fully extended. Release to start. Repeat the full number of reps and then switch sides for one set.
4. Tricep Extensions
Sit or stand with a dumbbell in each hand. Extend your arms straight overhead, bend them at the elbows, and lower the dumbbells behind your head. (If this is too difficult with a weight in each hand, just hold one weight between both hands.) Extend arms back straight overhead to the starting position and repeat.
5. Skull Crushers
Lie face up on the floor, with your feet flat on the floor and knees bent. Hold a dumbbell in each hand and lift your arms above your chest; your wrists should be directly above your shoulders and your palms should be facing each other. Without moving your elbows, bend your arms and lower the weights to the sides of your head. Extend back to the start position and repeat.
6. Narrow Chest Press
Lie face up on the floor, with your feet flat on the floor and knees bent. Hold a dumbbell in each hand and extend your arms above your chest, with your wrists positioned directly above your shoulders and your palms facing each other. Bring the weights together to touch. Slowly lower the dumbbells toward your chest, keeping your elbows tucked in by your sides. Extend arms back to the start position and repeat.