Along with exercises that target the bicep muscles, the tricep workout is one of the most important exercises for defining and strengthening the arms. The bicep is mostly used for pulling motions and the tricep concerns itself with the pushing away motions of our workouts (try it – you’ll see). The basic tricep exercises like cable pull downs and extensions are fine if you have isokinetic machines in your home or gym, but many people still rely on using good old free weights for their workouts.

The following exercises will allow you to work on the tricep group of muscles (there’s three areas, hence the term, TRIceps) more effectively, while keeping your workout routine in balance. Lying Barbell Extensions This exercise particularly targets the large inner area of the tricep group. Start the exercise by lying flat on a bench with your feet shoulder-width apart to each side of the bench. Have someone hand you a barbell and grip it with a grip a bit narrower than your shoulders. Press the bar up until your arms are extended above your shoulders. Using just your forearms, slowly lower the barbell until it’s just above your forehead. This movement is performed slowly and in an arc from the elbows. Using your triceps, push the bar back to the original position and repeat the movements. It’s always a good idea to have someone nearby to assist you should the weight prove too hard to lift after your triceps start to weaken. Close Grip Bench Press This exercise works the inner and outer areas of the tricep muscles. It also works the deltoids so be prepared for some shoulder soreness the next day. Start by lying on a bench press with your feel flat on the floor and shoulder-width apart. The barbell should be just above your head as usual. Grab onto the bar with a grip just slightly narrower than shoulder-width. Straighten your arms and lift the bar from the rack and position it at arm’s length above your lower chest. Slowly lower the bar to your lower chest, keeping your arms in close to your sides. Without bouncing the bar against your chest, lift it back to the starting position and repeat. For maximum results (and less chance of cheating) don’t allow the bar to rest against your chest before you start to raise it back to the starting position. Tricep Dumbbell Extensions This exercise targets the long inner head of the triceps. This will add to the overall width of your tricep muscle where it meets the bicep. Start by picking up a dumbbell with one hand and standing with your feet shoulder-width apart. Raise the dumbbell straight up above your head and slowly lower it in an arc until it’s behind your head. Your elbow should be at a ninety degree angle at the end of this movement. Keep your knees slightly bent to help take pressure off of your lower back. Lift the dumbbell slowly in an arc again until it’s back at the start position and repeat as many times as your routine calls for. Switch arms and work out the same way. Some people find it helps to place the other hand against the muscles at the side of their chest (just under the working arm) while doing this exercise. If you’re just starting out you can use both hands to hold the dumbbell while performing this exercise. Build out and define you triceps by using these killer chest exercises. Utilizing chest lifts not only builds an amazing chest but helps sculpt your triceps.