One of the most common places that people have trouble keeping up are their triceps. Specifically, for a myriad of reasons, which is relative to each person’s physiology and environment, a lot of women’s triceps become victims of gravity and sedentary lifestyles.

Luckily, triceps can look healthy and strong with a few moves that will stimulate all three regions of the muscle.

First lets look at the anatomy of the triceps. The triceps brachii muscle is a headed monster, meaning that there are three separate muscles that originate at tendinous plate, which in turn is attached to the olecranon by a tendon. Lots of tendons means lots of tendonitis if your not careful!

The triceps muscle consists of a long head, lateral head, and medial head. It’s imperative that one works all three thoroughly, implementing strength as well as endurance moves in order to define one’s triceps and achieve with the bicep muscle.

One of the reasons a person may be insecure about their triceps is that it makes up nearly two-thirds of one’s arm muscle mass. This fact only means that you pay your triceps more attention, about two-thirds more attention.

Now people don’t shy away from muscle growth courtesy of resistance training with free-weights. Just because there is an abundance of men with backwards mean-mugs and tribal tattoos doesn’t mean you have to avoid the weight area at your local gym. The truth is that the more weights you lift in controlled yet free-flowing manner, the more fat you’ll burn — even after you leave the gym.

Definition will only come from challenging your muscles to respond to constant, rapid stimuli, so make sure you find a partner who will keep you honest when your triceps start to burn. No cheating!

With this in mind, it doesn’t matter if your goal is to protect yourself from men, or you just want your arms to look stunning like Michelle Obama or ripped like Adrian Peterson, taking a three-part approach to training your triceps will keep you away from the dreaded “jello-ceps.”

Here are four exercises which promote muscle growth, fat-loss, and definition.

Start your Triceps Workout by stretching them:

Triceps stretch

  • Sit or stand with very horizontal stance. Hold one arm vertical against the side of your head and bend the elbow 90 degrees.
  • Hold this position for 15-20 seconds while breathing steadily and slowly.
  • If you need an extra stretch, grab your elbow at the top with the opposite hand and try to perform this stretch with the elbow flexed, pulling the elbow behind your head.

Now Let’s Start Training!

Triceps Dip
This compound exercise helps build a strong foundation for your triceps. This exercise hits triceps as well as the pectorals, with the anterior deltoid helping stabilize your body.
Increase Difficulty and Intensity by resting free-weights on top of thighs

  • Trainer’s Tip: Keep your torso as close to the bench as possible, which protects your shoulders from overextending.
  • Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of another bench
  • Inhale, the dip by bending the elbows and rise by extending the forearms
  • Exhale at the end of the movement

Triceps Kickback

  • Stand with the knees slightly bent and lean forward at the waist, maintaing a straight back. Ben the elbow and hold the upper arm horizontally alongside the body.
  • Inhale and extend the forearm
  • Exhale at the end of the movement
  • This is a excellent exercise for pumping all three triceps muscle groups
  • Perform this exercise until you feel a burn for best results

One Arm Reverse Push-Downs

  • Stand facing the machine and grasp the handle with an underhand grip
  • Inhale and extend the forearm
  • Exhale at the end of the movement
  • This exercise mainly works the lateral head of the triceps.


  • Face the triceps pushdown machine and grasp the horizontal cable bar with an overhand grip.
  • The bar should be at about chest level
  • Tuck the elbows into the sides and position the feet comfortably, slightly apart.
  • Inhale and extend the forearm
  • Exhale at the end of the movement
  • You should feel it it in the lateral head of the triceps.
  • Trainer’s Tip: Make sure you keep your legs spread at shoulders length in order to maintain your balance.
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