The following triceps strengthening exercises are designed to improve strength of the triceps muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Begin with the basic triceps strengthening exercise. Once this is too easy, progress to the intermediate triceps exercises and eventually, the advanced triceps exercises.
Triceps Strengthening – Intermediate Triceps Exercises
The following intermediate triceps strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.
Resistance Band Triceps Extension
Begin this exercise with a resistance band held in the hand and tied securely as demonstrated (figure 3). Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the resistance band tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable provided the exercise is pain free.
Triceps Kickbacks
Begin this exercise holding a light weight, leaning forward with your back straight and your hand on a Swiss ball or bench as demonstrated (figure 4). Slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable provided the exercise is pain free. Perform on each side
Triceps Dips
Begin this exercise with your feet on the ground and your hands supporting you on a stable chair or bench as demonstrated (figure 5). Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions provided the exercise is pain free.
