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Beginners: Choose 1-2 exercises, 1-2 sets of 12-16 reps
Inter/Adv: Choose an exercise from each column for 2-3 sets of 8-12 reps, resting between sets
Use enough weight that you can ONLY complete the desired number of reps
Kickbacks/Extensions
Kickbacks and extensions involve straightening the arms, which engages the triceps muscles, but each is performed in a different position for maximum efficiency. Triceps Presses
Triceps presses also involve straightening the arms, but for these exercises you're lying down, adding gravity to the mix. Triceps Dips/Pushups
Triceps dips and pushups are more advanced exercises targeting the triceps as well as other muscles in the body, making these compound exercises.
Variations:
Kickbacks
Variations:
Barbell Triceps Presses (skull crushers)
Variations:
Triceps Dips
Kickback on One Leg
Dumbbell Triceps Presses
Triceps Pushups
Triceps Extensions
Close-Grip Bench Press
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