10-Minute Bicep Burn for Incredible Arms

triceps exercises

There is nothing better than dedicating some of your time to exercise, because keeping your body active through different routines can improve not only your appearance, but also your overall health, even reduce stress levels and change your mood.

This time we bring you some of the best exercises for triceps, with which you can strengthen your arms and eventually feel more comfortable wearing those uncovered clothes. Practice them at least 2 or 3 times a week, following a good technique and taking care of your diet.

Also learn these: 7 effective exercises to get rid of folds on your back and side

How to perform triceps workout

Triceps training at home can be performed 2 to 3 times per week, in 2 to 3 sets of 10 to 12 repetitions, depending on the exercise. Ideally, choose 3 to 4 exercises per workout.

1. Gliding French Press Extensions

This is a classic and one of the best triceps exercises.

To start, lie down on the floor on a yoga mat or mat.
Now place a weight above your head.
Bend your legs, as if you want to do sit-ups.
Stretch your arms out to reach the weight.
Bring the weight toward your head by bending your elbows, then bring it toward your chest.
Stretch your arms for about 30 seconds, return the movement and return to the starting position.
You can do this exercise with dumbbells if you feel discomfort in your wrists. If you feel fatigue, rest.

Do 2 to 3 sets of 10 to 12 repetitions.

2. Chest push-up with hands together

A classic chest and triceps exercise.

On the floor, position yourself face down, leaning on your hands and feet.
Try to keep your body straight.
Bend your arms to lower yourself down, your chin will be close to the floor.
To start going up, squeeze your buttocks and keep your back straight, then stretch your arms.
To descend, bend your elbows again.

Do 2 to 3 sets of 10 to 12 repetitions.

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3. Triceps kick


The triceps kick is an exercise that helps to gain strength and muscle mass in this region and should be performed with the use of weight such as a dumbbell or a plastic bottle with sand, for example.

Standing, with your knees slightly bent, lean forward with your back straight. Hold the weight with one hand and straighten your arm until it is in line with your body, then bend the arm holding the weight forward, making a 90-degree angle at the elbow. Another way to do this exercise is to hold a weight in both hands and do the movement with both arms at the same time. If it is difficult to do the movement standing, you can rest one knee on a bench or chair, for example. Repeat this movement 8 to 12 times and repeat with another arm. This exercise can be performed in sets of 3 to 4.

4. Standing extensions with dumbbells

To perform this exercise, remember to take a weight or dumbbell that fits your strength and endurance, do not exceed the load you can lift or it will cause an injury.

Standing with your back straight, you are going to lift a dumbbell, but hold it vertically.
Once the dumbbell is in position, bring it backwards, making the arms flex.
Return the movement to the starting position.
Perform the exercise slowly, because doing it quickly increases the risk of injury.

Do 2 to 3 sets of 10 to 12 repetitions.

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5. Triceps extension

The triceps extension lying down is another good option for the triceps, as it works strength, endurance, in addition to stimulating the increase of muscle mass and volume. To achieve these goals, you should use weights such as dumbbells, barbells or plastic bottles with sand inside, for example.

How to do it: lie down on the floor and bend your legs slightly, so that your feet are resting on the floor. Holding a weight in each hand, stretch your arms upwards. Then, bend your elbows backwards until the hands with the weights are close to your shoulders. Return to the starting position. Repeat this movement 10 to 12 times for 2 to 3 sets.

6. Tricep Dips


This exercise is one of the easiest and one of the best exercises for triceps. In addition, you can do it in a park and even at home, with a sofa or a chair.

You have to stand with your back to a chair.
Bend your arms to lean on them and lower yourself down, but remember that your buttocks should not touch the ground.
The goal is for you to go up and down without touching the ground with your pelvis.
You can do 3 sets of 15 reps.

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7. Biceps with elastic band

Movements that include weights or elastic bands are among the best triceps exercises.

Place the elastic band under your feet, i.e., you must step on it.
Spread your legs apart at hip and shoulder height. Grasp the ends with your hands.
Generate the force so that your arms are at a 45° angle.
Note the elbows, they should not protrude, since you are working triceps, not elbows.
Return to the starting position and perform the exercise for 3 to 4 sets of 12 to 15 repetitions.

8. Dumbbell Curl

This exercise can be performed either on a gym bench or at home, you only need dumbbells.

Locate a chair or seat where you can sit and spread your legs apart.
Grab a dumbbell in the arm you want to work first, but do not exceed the weight you can hold, start small, this is not a competition.
Stretch and flex your arms several times, this way you will get the triceps to work and the effort will be noticed.
Tilt your torso a little, to make the exercise easier, your back should be straight.
Try to complete 3 sets of 15 repetitions.

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