This exercise can also be done sitting down. It’s a little easier when you’re sitting on a chair or bench since you don’t have to try as hard to stay balanced.

Keep the dumbbells level with your shoulders as you move them. Tense your core muscles to maintain your form. In addition to testing your endurance, jabs work your chest, abs, and other muscles. Work up a sweat as part of your routine or to warm up for tougher exercises!

This exercise is all about moving slowly, so take your time with it. Stop if your elbow feels stiff and switch to a lighter weight. You could do this exercise while standing. Bend forward to level out your back like you would while leaning on a bench.

There are a couple of different ways to hold the dumbbells, so choose whichever one feels more comfortable. You could position them horizontally with your palms facing up or vertically with your hands wrapped around them.

This exercise hits your triceps hard but it also engages your shoulders and chest. It’s a simplified version of the bench press done with a barbell.

Use this exercise to stretch out each triceps individually. The motion is a lot different than most other exercises, so it’s a good way to add variety to your routine. Another option is to lay down on the bench and bring the dumbbell down toward your forehead. Work on your triceps one at a time for greater strength and stability.

Start with the bar, which weighs about 45 lb (20 kg). If you’re comfortable doing the exercise and can handle more weight, add weight plates to the bar to increase your strength. The close grip you use focuses more of the strain on your triceps than the grip from a standard bench press. If you position your hands too close together, you lose stability, so shift your grip to compensate. Always have a spotter on hand in case you need help managing the heavy weights sometimes required for this exercise.

Skullcrushers are good compliments to bench presses since they use opposite motions. A bench press involves pushing a bar instead of pulling it down. Take advantage of both types of motions for super triceps! Skullcrushers can be done with dumbbells. Wrap your hands around a pair of dumbbells, then lower them to your head. The dumbbells can be easier to use, so try them if the regular version hurts your elbows. Consider having a spotter available on hand for this exercise. If you’re careful, you can put the bar down by moving it past your head. A spotter isn’t necessary but can help prevents accidents.

Keep your elbows tucked in so they don’t bend out to the sides while you’re moving. A seated machine is the easiest way to do dips since it allows you to add on extra weight without worrying about balancing. Some gyms also have free bars you can use for dips.

The trick to this exercise is keeping your shoulders down so your back and upper arms don’t move at all. If you feel them moving, switch to a lower weight for more stability.

You could also start with your hands up in the air and then lower them behind your head. It doesn’t make much difference to the exercise, so go whichever way feels more comfortable. The extension works the back ends of your triceps. Pair it with rope pulldowns to get more out of your workout.

Keep your elbows close to your sides so your triceps get most of the work. This exercise is easy to do both at home and when you’re on the go. Pair it with some dips to hit your entire triceps. If you’re looking for an easier variation, try doing a regular wide-grip push-up by keeping your hands below your shoulders. Another option is to plant your knees on the ground to reduce the weight your triceps have to bear.

Try the exercise on a bench, chair, or table. Make sure the furniture you choose is sturdy and stable so you don’t end up on the floor. [13] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.

Arm circles are the simplest exercise possible and can be done anywhere to tone your triceps. It won’t strengthen your triceps very much, so be sure to do some other exercises as well. This move is a great way to warm up your triceps before taking on more challenging exercises.