What Are Tricep Exercises

Triceps muscle, any muscle with three heads, or points of origin, particularly the large extensor along the back of the upper arm in humans. In Smart Food Now Triceps are important and they  originate just below the socket of the scapula (shoulder blade) and at two distinct areas of the humerus, the bone of the upper arm.

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Jackson Sayers, B.Sc. (Kinesiology), discusses standing tricep exercises using dumbbells.

Quiz: Do You Understand Tricep Exercises?

Test your knowledge by answering the following questions:

Questions
True
False
1

The triceps is a major muscle of the lower arm.

Explanation:
The triceps is a major muscle of the upper arm. Triceps make up about two-thirds of the upper arm, running along the main bone of the upper arm (humerus).
2

Exercise can lower cortisol levels in the body.

Explanation:
Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and support nerve cell growth in the hippocampus, a region of the brain that helps regulate mood.
3

In addition to gross motor skills, triceps play a role in fine motor skills.

Explanation:
In addition to benefiting gross motor skills such as throwing a ball or jumping, the triceps play a role in fine motor skills. Fine motor skills include tasks like writing, fastening clothing and brushing teeth.
4

Eating soluble fiber may help you lose weight.

Explanation:
Soluble fiber keeps you feeling full longer. It also helps to slow the release of sugar into your bloodstream, so you can sustain a steady energy level.
5

Diamond push-ups don't work the triceps.

Explanation:
Diamond push-ups are great for the triceps. To do this exercise, get into a plank position. Spread your fingers so your thumbs and index fingers touch and form a diamond shape. Bend the elbows while lowering your chest and then extend your arms to push yourself back up.
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Jackson Sayers, B.Sc. (Kinesiology), discusses tricep exercises on the stability ball.

Jackson Sayers, B.Sc. (Kinesiology), discusses standing tricep exercises.

Standing Tricep Exercise for Strength Training

A bent over tricep motion with the dumbbell can be done in a couple different ways, but the most important thing again is what we do with our pelvis and our back position.

So what we wanna be thinking about is getting that pelvis into a very much a bent over position, get it right back, get all our weight into our legs and our arms, and from there we can simply do an extended position with the arm where it comes up to a 90 degree an angle and back down again. Seeing a local Athletic Therapist could help you.

We take it up and we come back down. This is a very effective tricep motion we can do with a dumbbell almost anywhere for that matter. Just up and down, focusing on the tricep, focusing on contracting it and bringing it down. Do anywhere between 10 and 15 reps, but always thinking about a good posture position with the back, a nice extension up, nice extension down. Seeing a personal trainer could help with is.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Standing Tricep Exercise Using Dumbbells

Standing tricep with a dumbbell can be done in a couple different ways.

It can be either one arm or it can be two, but the most important things we want to think about whenever we do any kind of a dumbbell motion is what are we doing with our pelvis before we start the motion.

So you want to get that pelvis into that nice bent back position with the waist, the knees slightly bent and get that nice stable position. It really protects your low back. Get the weight up over our head, get a nice high chest position, and then simply take the weight down behind our head.

Go up and down. You’ll find that it works the tricep muscle very well. And once again, you can either do a one arm tricep with a lighter weight or you can get a heavier weight and get two hands underneath the dumbbell and go down and up with a two-handed thing.

Always we want to be thinking about that pelvis position. Get the knees slightly bent, the bum slightly back and that’ll help the low back remain very stable at a very strong position. The things we think about our those elbows, not letting them get too wide.

Keep them in nice and tight and get the weight up and down. This same motion can be done on a bench lying on your back or it can be done standing up, but it’s a very effective tricep motion. I quite often like the standing ones because they help you work on your balance and they help strengthen your upper back at the same time.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

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