Since you don't see them when you glance in the mirror, it's easy to forget about the back of your arms. But you need to work your triceps to tone that area. Running from your shoulder to your elbow, the main job of this muscle is to straighten your elbow, which is a really common motion, so you can actually work this area in many exercises. From controlling a dumbbell back to the starting position in a bicep curl to straightening your arms at the top of a push-up, focus on what the triceps are doing to squeeze the most out of your reps.
Working this muscle doesn't mean you will lose fat on the back of your arms, but you will be building strength and muscle. For your toned triceps to pop, you need to lose weight all over, because you cannot spot-reduce fat by building muscle. We suggest a well-rounded workout plan with full-body strength training and cardio workouts.
Here's a collection of 15 triceps exercises for you to rotate into your sweat sessions to start strengthening them; pick two to three of these exercises for each workout. It's a mix of bodyweight moves and dumbbell and band exercises, and one of our favorites even uses the cable pulley machine.
Flip the push-up over, and you get this move that really works the tris.
This is a classic triceps exercise.
Yes! You can work your triceps lying down, but you will need weights.
This exercise will tone your arms, abs, and butt.
This exercise focuses on the triceps from different angles.
This exercise works the back of the arm through a very functional range of motion.
This exercise is similar to the skull crusher, but by standing you will be working your core more.
Bringing the arms close to the torso makes the triceps work harder in the push-up.
Holding the reverse plank is killer on the triceps — you'll love this move.
Similar to the kickback, this exercise really works the back of the upper arm.
This exercise works your tris one arm at a time; it's also great for glute work.
This exercise not only tones the arms but will also get your mid abs burning.
This move really works the arms while challenging your coordination.
Work your shoulders and your triceps with the overhead press.
This move challenges the abs, but your triceps are working, too.
Remember to give your triceps a stretch after working them.