The triceps are a group of three muscles on the back of your upper arms. They make up about two-thirds of your arm musculature. Triceps are involved in all pushing actions, from opening a door and maneuvering a vacuum to performing chest press exercises at the gym. Stronger triceps mean added power to your swimming stroke and greater drive in your golf swing.
However, many of us are more concerned about how our triceps look rather than how strong they are. The good news is that when you focus on strengthening your triceps, you’ll reap aesthetic benefits too. Here are two exercises and one stretch to help you get started.
1. Incline Triceps Push-ups
Start in a plank position with your arms straight, hands on a bench and toes on the ground. Make sure your core muscles are braced and your body is in a straight line, from neck to ankles. Pointing your elbows behind you and hugging your arms close to your torso, lower yourself until your chest comes within an inch of the bench. Then push yourself back to the starting position. The closer together your hands are, the more emphasis you’ll put on your triceps.
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This variation is more challenging than regular push-ups because it emphasizes the triceps more than the chest. If you’re a beginner, start this move with your hands on a wall instead of a bench. Once you can perform 3 sets of 20 repetitions with good form, move to an elevated surface like a barbell set at waist height in a squat rack, and then to a bench. When you can comfortably perform three sets of 10 repetitions on a bench, switch to push-ups on the floor.
2. Suspension Trainer Triceps Press
I use suspension trainers with all of my older clients. Trainers add an element of instability, which means additional work for the core muscles. To adjust for difficulty, even during a set, simply move your feet closer to the anchor point (more challenging) or further away (less challenging).
Facing away from the anchor point, grasp the suspension trainer handles and step forward so straps are taut, with your arms straight out in front of you at shoulder height and core muscles braced. Keeping your upper arms parallel to the floor and your body in a straight line, bend your elbows so your hands move toward the top of your head. Focus on using your triceps to push yourself back to the starting position. Aim for three to four sets of 10 repetitions, where the seventh repetition feels challenging.
3. Behind-the-Back Triceps Stretch
Excessively tight triceps can lead to a decreased range of motion when performing upper body exercises, and an increased risk of injury. Try doing this stretch directly after working the triceps, either seated or standing.
Place your right hand on your upper back with your elbow bent and pointing toward the ceiling. Use your left hand to pull your elbow gently toward your head. You should feel a stretch along the right triceps. Hold for 20 to 30 seconds, then repeat on the left side. (Variation: Hold a towel in your right hand as you stretch your right triceps. Bring your left hand behind you, at waist height, and pull downward on the towel.)
Trainer’s Tip
A common myth is that people with strong arms get that way by building large biceps. In fact, most of your arm is composed of triceps, not biceps, so it’s important to train your triceps regularly. I have my older clients train all upper body muscle groups two to three days per week. Conveniently, compound movements like the push-ups described above not only work your triceps but also your chest, forearm and shoulder muscles.
