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🚨 Triceps Tips

Your triceps is the muscle on the back of your upper arm that straightens your elbow out from a bent position. While it’s an area I get asked about all the time, it’s also an area that looks amazing with the right exercises! Today I wanted to share with you one of my favorite workouts you can do to carve amazing definition in your triceps… just in time for tank tops! 👇 Get it here:


1. ✅ How To Do A Triceps Kickback

Tricep KickBack
Tricep KickBack


✅ How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees. That’s one rep.

✅ Form tip: Make sure you don’t swing the upper body and ensure your back is flat, not hunched.

✅ Reps/sets for best results: Epperly recommends three to four sets of 12 to 15 reps.

2. ✅ Tricep Extensions

The tricep extension is one of the easiest exercises for making sure you’re working the right muscle – trust us, you’ll feel it. To do it:


  • Stands with your feet shoulder width apart
  • Grasp the weight with both hands and place behind your head, aiming for between your shoulder blades
  • Lift your arms so they’re straight above your head, making sure your elbows don’t flare outward too much
  • Aim for 4 sets of 8 -12 reps
Full Trieps Workout
Full Trieps Workout

3. ✅ Tricep Dips


Is there anything more impressive than someone casually doing tricep dips on a park bench during their run? Dips are a more intense tricep exercise because you’re supporting your whole body, so take it slow and work your way up to them!

  • Find a low – and very secure – chair, table or bench and place your hands on it, shoulder-width apart, behind you.
  • Put your feet in front of you with a slight bend.
  • Straighten your arms – without locking them – and then slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Remember to keep your butt close to the bench!
  • Once your reach the ‘bottom’ of the move, straighten your arms to push down on the bench til you’re back ‘at the top.
  • Do about 15 reps and 2-3 sets.
How to Triceps Workout
How to Triceps Workout

✅ Repeat the whole series 3 times total!


Looking for more awesome workout you can do at home with little-to-no equipment? Tone and Tighten has you covered! Check out our popular 8-Week Workout Guide eBooks! Dozens of workouts like this one, healthy recipes, tips, advice, and motivation to finish as strong as you start!

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