Triceps Toning Routine For Ultimate Definition

Toning your triceps eliminates jiggly underarms and builds the muscles required for 360-degree definition. Many arm exercises work the triceps a bit, but targeted resistance training is essential. The 3 exercises below are a must, all of which you can do at home. If you are at the gym, ask a trainer which machines are most effective for triceps toning.

Diamond Push-Ups

Standard push-ups will work the triceps but to hyper-target your muscles, give diamond push-ups a try.

  1. Sit on all fours, with your hands directly under your chest. Make a diamond shape with your hands, by creating an L-shape with your thumbs, then touching your thumbs and index fingers together to create the diamond.
  2. Extend into the plank position and do a push-up, keeping your elbows close to your sides. If this is challenging remain on your knees.
  3. Start with 3 sets of 10 and work your way up to 3 sets of 20.

Triceps Dips

Like push-ups, dips utilize your body weight to target your triceps. All you need is a sturdy chair. If your floor is slippery back the chair up against the wall.

  1. Sit on the edge of your chair with your hands positioned on either side of your hips.
  2. Your elbows should be facing the back, and your shoulders should be rolled back and pulled down from your ears.
  3. Engage your core and lift your weight up onto your hands, keeping your hips an inch or two from the chair.
  4. Dip down until your knees are at a 90-degree angle. You should never feel any shoulder pain when you do dips. As you master this dip, you can keep your legs straight for a more intense challenge.
  5. Start with 3 sets of 10 and work your way up to 3 sets of 20.

Triceps Kickbacks

Kickbacks are more effective than overhead extensions and can be completed with either a resistance band or weights. There are a few different techniques, but this one is the easiest to remain properly aligned.

  1. Stand with your feet shoulder-width apart. If using a band, stand on it with one side of the band strap in each hand. Or use 3, 5, or 10-pound free weights.
  2. Bend over with a flat back, bending your knees naturally.
  3. Squeeze your shoulders together, keeping your arms aligned close to your body.
  4. Kick your arms straight back toward your hips, returning to about 90 degrees.
  5. Start with 3 sets of 10 and work your way up to 3 sets of 20.


Be sure to warm up your body before working out and to stretch your triceps afterward. Alternate which muscle groups you strength train and give your body one full day of rest each week. Consider Epsom salt, foam rolling, massage, and CBD Sports Cream to soothe your sore muscles.

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