Tricep Training Tips

The triceps muscle is located on the backside of the upper arm. It functions to extend or straighten the elbow joint and extend the shoulder joint, bringing the arm straight back behind the body. The triceps muscle is named for its three muscle bellies: the long head, lateral head and medial head. There are several different exercises that strengthen the triceps muscle.

Elastic Exercise-Band Exercises

• Multiple elastic exercise band exercises are effective for strengthening the triceps muscle. Securely attach the end of the band to the top of a door frame. Beginning with your right hand, hold the end of the band and stand facing the door with your elbow next to your body, bent at a 90-degree angle. Straighten your elbow against the resistance of the band, then slowly return to the 90-degree position. Move through each direction for a slow count of three and repeat 10 times. Repeat this exercise with your left arm.

  Target a different part of the muscle by moving the band to the middle of the door frame. Stand with your back toward the door, and put your arm overhead while holding the end of the band. Use your opposite hand to support the armpit of the arm you are exercising. Keeping your elbow pointed toward the ceiling, straighten your elbow to bring your hand toward the ceiling. Perform this exercise for a slow count of three in each direction, and repeat 10 times. Switch and repeat this with your other arm. Work up to three sets of 10 repetitions for each of these exercises before you progress to the next level of resistance.

Free-Weight Exercises

• Hand-held free weights can be used in several ways for triceps strengthening. Hold the weight in your right hand and bend forward to bring your upper body parallel to the floor. Use your left hand to support yourself against a stable surface. Bring your elbow back and position it next to your side with a 90-degree bend at the elbow joint. From this starting position, straighten your elbow behind your back. Return to the starting position using a slow count of three and repeat 10 times. Repeat with your left hand.

  Strengthen your triceps overhead by first sitting on a stable surface. Hold the weight in your right hand and bring your arm overhead with your elbow bent. Use your left hand to support the armpit area and straighten your elbow until your hand is pointed toward the ceiling. Slowly return your elbow to a bent position. Repeat this 10 times, then repeat this exercise with your left hand. As with the previous exercises, work up to three sets of 10 repetitions before you progress to a heavier weight. Increase the resistance of these exercises in 1 lb. increments.

Cable Exercises

• Cable equipment can be used in several different ways to strengthen the triceps muscle. Standing elbow extension exercises target different areas of the muscle utilizing different handle attachments including a straight bar, double rope and angled bars. These exercises typically use both arms at the same time. Attach the handle at the top of the cable. Stand facing the cable system holding the attachment with your elbows at your sides at a 90-degree bend. Straighten your elbows against the resistance of the cable, and return to the starting position.

  Attach the handle close to the bottom of the cable to strengthen triceps in the overhead position. Stand and hold the handle with your arms overhead and back toward the cable. Press up until your hands are toward the ceiling; slowly return to the starting position. These exercises can be varied by changing the position of your forearms from the palm-up to the palm-down position.

Body Weight Exercises

• Body weight can be used to strengthen the triceps muscle. The most common exercise in this category is the pushup. Position yourself on the ground in a plank position -- palms on the ground and legs straight out behind you with toes on the ground. Slowly bend your elbows and lower your body toward the ground, keeping your abdominals tight. Push back up into the plank position.

  The triceps muscle can also be strengthened with triceps dips. Place your palms behind your body on a stable surface at seat height. Put your feet flat on the ground with your knees bent. Slowly bend your elbows and lower your body toward the floor, then return to starting position. Repeat 10 times and slowly increase the repetitions as strength improves.