How To Exercise Your Triceps Using Weights

How To Exercise Your Triceps Using Weights

Shape and tone your triceps by using weights such as barbells and dumdbells. Use our easy-to-follow guide every day for just one month to see the results.

Step 1: You will need

  • comfortable clothing
  • foot wear
  • a workout bench
  • 2 dumbbells

Step 2: Exercise 1: Triceps dips

Step 3: Start position

Begin by positioning yourself sitting on the side of a bench with your feet together. Place your feet in front of your knees and rest a dumbbell on your thighs.

Place your hands either side of your body.

Step 4: Lowering and lifting

Lift your body away from the bench, bend your arms and lower your body towards the floor.

Push upwards and return to the start position. Keep all your weight on your hands and keep your knees bent with your back against the bench.

It's important not to fully extend or lock out your arms at the elbow joint. In addition keep the weight on the front of the feet.

Step 5: Breathing

For this exercise, whilst you lower your arms you need to breathe in through your nose.

And then when you lift your arms up, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 7: Exercise 2: Lying triceps extension

Step 8: Start position

Lie down on the bench with your head at one end. Hold a dumbbell with the palms of your hands over the back of your head and your arms extended.

Step 9: Lowering and lifting

Bend your arms and lower the dumbbell towards the floor.

Push upwards and return to the start position. Keep all your weight on the palm of your hands but do not grip the dumbbell. Keep your upper arm completely still.

Step 10: Breathing

For this exercise, whilst you lower you arms you need to breathe in through your nose.

And then when you rise up to the start position, you need to breathe out through your mouth.

Step 11: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 12: Exercise 3: Single overhead press

Step 13: Start position

Now, sit on the bench in an upright position. Hold a dumbbell in the palm of your right hand above your head. Support the arm with your left hand on the upper part of your right arm.

Step 14: Lifting and lowering

Bend your arm and lower the dumbbell towards the floor.

Keep the weight of the dumbbell on the palm or your right hand.

Push upwards and return to the start position.

It's important not to fully extend or lock out your arms at the elbow joint. In addition keep the upper body completely still throughout the execution of the exercise.

Step 15: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your arm back up to the start position, you need to breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements perform 10 repetitions of this exercise on each arm.

Remember that doing this exercise everyday for a month can really help to shape and firm your arms and chest.