1. Push-ups

How to do a push-up

To properly perform a push-up, start with your arms extended and your toes (or knees) on the ground. Next, slowly lower yourself toward the ground until your chest comes as close as possible to touching the floor, and then push yourself back up to the start. Make sure you keep your back straight throughout the movement!

Muscles worked

This exercise will not only torch your triceps, but will also activate many of the muscles in your shoulders as well as your pecs.

2. Tricep kick-back

How to do a tricep kickback

Comienza con una mano apoyada en un banco o silla, mientras que la otra sostiene una mancuerna. Inclínate hacia delante para que tu torso esté relativamente paralelo al suelo y la parte superior del brazo esté en línea con él. Endereza lentamente el codo hasta que esté casi completamente recto (no lo “bloquees”). Vuelve a la posición inicial.

Muscles worked

The kickback is a favorite of dedicated and casual gym-goers alike. It is easy to perform and requires very little equipment. It works a few small stabilizer muscles, but is almost exclusively focused on the triceps

3. Tricep press

How to do a tricep press

Holding a dumbbell behind your head with both hands, slowly straighten both of your arms toward the ceiling. Then slowly return the weight to behind your head to complete the rep.

Muscles worked

The overhead triceps press puts the muscles in a stretched position, so they are worked in a different way than they are during some of the other triceps exercises on this list. Your shoulders and abs are also used as stabilizers during this movement.

4. Skull crushers

How to do skull crushers

Lying on a bench, grab a dumbbell or barbell with both hands. Your hands, while holding the weight, should be pointed directly toward the ceiling. Next, allow your elbows to slowly bend as the weight comes close to your forehead or just above it. Extend your elbows straight up toward the ceiling again to complete the rep.

Muscles worked

Just like many of the other exercises on this list, this exercise incorporates some stabilizer muscles in the lats, pecs, abs and shoulders in addition to the primary target: the triceps.

5. Diamond push-ups

How to do a diamond push-up

Form a diamond shape with your hands by joining together your thumbs and index fingers. Holding this shape, place your palms flat on your mat in front of you and lift your body to form a straight line from your shoulders to your feet. Lower your body slowly towards the floor, bending your elbows. Your elbows should stay tucked in to your torso throughout the movement. Go back to the starting position and repeat!

Modifier: You can do the exercise with your knees on the floor if the regular push-up is too challenging.

Muscles worked

Diamond push-ups mostly work your triceps and pectoral muscles, but it also works the core muscles to an extent.

6. Shoulder press

How to do the shoulder press

Holding dumbbells or a barbell at shoulder height, push the weight straight up toward the ceiling and then slowly lower back down to the starting position.

Muscles worked

While this exercise primarily targets shoulder muscles such as the deltoids, you’ll feel the triceps helping out big time.

7. Renegade row with tricep extension

How to do the renegade row with tricep extension

This exercise is amazing for working your triceps and core muscles. Start on all fours on your mat, holding a dumbbell in each hand at shoulder width. Lift your body into a high plank pose with your feet a little wider apart. Keep your back straight and keep the tension in your abs. Now lift one dumbbell, bending your elbow. Your elbows should stay close to your body. Then stretch your arm out behind you. Return to the starting position and repeat the other side.

The movement should be slow and controlled - control is more important than force!

Modifier: If it's too difficult, you can perform the exercise without dumbbells.

Muscles worked

The renegade row with tricep extension is a beast of an exercise that works tons of muscle groups at once - chest muscles, shoulders, biceps, back and core,.

8. Tricep dips

How to do tricep dips

Start by sitting slightly in front of the bench and place hands behind you on the bench surface. Keeping your feet on the ground, slowly push yourself up toward the ceiling using your arms. To complete the rep, slowly lower yourself back down toward the ground.

Muscles worked

This is one of the best exercises for toning the backs of your arms. If you have shoulder discomfort with this exercise, it may be best to opt for one of the other exercises on this list.

9. Isolated tricep extension

How to do the isolated tricep extension

This exercise is very similar to the tricep press, except it's more intense because instead of using both hands to hold the weight, you use only one. Do 2 series of 10 reps each side - you'll definitely feel the burn! Just be careful not to sacrifice your form.

Muscles worked

The isolated tricep extension works the triceps intensively, which makes it one of the best exercises for toning and growing muscle in this area.

10. Sphynx press

How to do the sphynx press

Lying on your stomach with your forearms flat on the ground and your toes planted (much like a plank), move into an upright pushup position by straightening your elbows. Return to the starting position by slowly lowering yourself down into plank.

Muscles worked

This advanced exercise crushes the triceps while also working your abs heavily. Try it out!