Exercises for Flabby Triceps

Tricep Pushups

The tricep pushup, which targets the back of your arms, is a little more challenging than the regular wide arm pushup. The chest and shoulders are also being worked during this variation. For beginners, perform this exercise on your knees until you develop enough strength to progress to the plank version. Begin in a pushup position with the hands directly underneath the shoulders. Keeping the elbows close to the sides of your body, lower your chest toward the floor. Just before you chest hits the floor, press your body back up to the starting position. Keep your core engaged to avoid sagging of your lower back.

Triceps Bench Dips

An effective exercise for targeting the triceps, while also hitting the chest and shoulders, the triceps bench dip is not ideal for those with shoulder issues. Proceed with caution or check with your physician if you have had past or present shoulder pain before adding this exercise. Place your hands on a bench behind your back with your fingers pointing forward and hand about shoulder-width apart. Position your feet on the floor with the legs extended. Keeping your body close to the bench and elbows pointing backward, lower your body until your upper arms are perpendicular to the floor. Press through the heel of your hand and return to the starting position.

Triceps Kickbacks

The kickback exercise is performed with dumbbells and is ideal for beginners. To perform this exercise, you don't need to go crazy with the weight; however, choose a weight that is challenging enough for you to feel a good burn in your triceps. Kneel on a bench with one arm supporting your body and the other arm bent with the elbow tucked into your side. The dumbbell is in your hand. Keeping your upper arm still, press the dumbbell back until the arm is extended behind you. Squeeze your tricep muscle, and then return to the starting position.

Rope Push-Downs

The triceps rope push-down isolates the lateral head of the triceps and is an ideal exercise for beginners to develop enough strength to move on to more difficult exercises. Stand facing the cable and grasp the rope attachment with your palms facing in. Squeeze your elbows in close to your sides. Keeping the elbows in, press the rope down until your arms are extended. Turn your palms down at the bottom of the movement and really squeeze your triceps. Hold this isometric contraction for a second or two, and then return to the starting position.