Tricep dip

Tricep Dips




  • Sit on the edge of a stable bench, chair, or step
  • Place your hands next to your hips with your fingers facing forward and your elbows bent
  • Lift up on your hands and bring your hips off the bench
  • Slowly bend your elbows while lowering your hips and keeping your body close to the bench
  • Push back up until your elbows are straight but not locked

Tricep Push-Up

Tricep Push-Up

  • Get in a full plank position placing hands directly next to your chest
  • Keep your neck in a neutral position and contract your abdominals and glutes to keep your body in a straight line
  • Lower your chest to the floor keeping your elbows close to your body
  • Once your elbows reach 90 degrees, push your hands into the floor to straighten your arms and raise your body to starting position

Tricep Kickback

Tricep Kickbacks

  • Stand to the right of a bench holding a dumbbell in your right hand and your palm facing in
  • Place your left hand and left lower leg on the bench
  • Lean forward at the hips and place left hand on the bench while keeping your abs tight and your back straight
  • Bend your right elbow so it forms a 90 degree angle and your upper arm is parallel with the floor
  • Keeping your elbow close to your body, straighten your right arm until your elbow is fully extended
  • Hold for one second and bend arm at the elbow to return it to 90 degrees
  • Complete a full set on the right arm before completing the exercise on the left

Tricep Extension

Tricep Extension




  • This can be done seated or standing
  • Hold a dumbbell behind your head with your elbows bent
  • Keeping your elbows close to your ears, straighten your arms until they are fully extended overhead but not locked
  • Hold for one second and lower your arms to return to start position while keeping your elbows directly next to your ears



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