How to Do Tricep Exercises with Weights
When training the arms most people focus on the biceps and neglect the triceps. However the triceps muscles make up most of the mass of the upper arms. Here are some exercises with weights to focus on the triceps muscles.
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Instructions
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Triceps kickbacks. Start with you feet about hip distance apart and bend over at the waist until your upper body is parallel to the floor. With a light weight in one hand pull the elbows up towards the upper body. Relax the shoulders as you extend the elbows bringing the weights up and and behind you. Slowly lower back down and repeat. Do 8 to 12 reps for 2 to 3 sets.
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Dumbbell triceps extension. You can do this sitting on a bench or standing. Select a dumbbell of a weight that can be held over the head with two hands. Grab the dumbbell around the shaft securely and raise above head. Lower the weight slowly behind the head and slowly return to the starting position. Do 10 to 12 reps for 1 to 3 sets.
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Closed grip bench presses. Many chest exercises also work the triceps. This variation of the regular bench press focuses more on working the triceps. Lie flat on a bench press bench. Start with a lower weight than you would normally use for a regular bench press. Grab the bar with a narrow grip, about 6- to 8-inch width. Lift the bar off the rack and slowly lower towards your chest. Lower it to about 3 inches above your chest and then press the bar back to the starting position. Make sure to concentrate on keeping your elbows in towards your body throughout the exercise. Do 3 sets of 8 to 10 reps
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Tips & Warnings
Train the triceps 2 or 3 times per week. The triceps are used in many chest exercises. If you work the chest and triceps exercises on the same day you can do less specific triceps exercises.
Concentrate on proper technique to avoid injury. Warm up and stretch properly before exercising with free weights.
