Strengthen Your Arms Quickly with This 10-Minute Triceps Routine for Easy Everyday Activities

Although often overshadowed by the biceps, the triceps are crucial muscles in your arms that should not be overlooked in your workout routine. Even though they may not be as glamorous as the biceps, strong triceps are essential for achieving overall arm strength.

According to Jordan Fernandez, a certified personal trainer, the triceps play a vital role in arm and upper-body movements. They are responsible for extending your elbows, which means that whenever you straighten your arms, your triceps are hard at work. Whether you’re pushing, reaching, or performing any motion that involves moving from a bent to a straight elbow position, your triceps are engaged.

Having well-developed triceps not only enhances your arm strength but also contributes to better overall upper-body strength. This is important for maintaining your functional abilities as you grow older. Your triceps are engaged in everyday tasks such as pushing doors open, getting up from the ground, and lifting luggage overhead while traveling. It’s crucial to keep these muscles strong to support your daily activities well into your later years.

Try this 10-minute triceps workout that your future self will thank you for. Do four sets of each triceps exercise for 10 reps to help you build up your strength.

“You use your triceps constantly because they are responsible for extending your elbows. So anytime you press, reach, or do anything that involves going from a bent-elbow position to a straight-elbow position, you’re using your triceps.” —Jordan Fernandez, CPT

1. Skull crusher

1. Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand.
2. Raise your arms above your head with your wrists aligned directly over your shoulders.
3. Bend your elbows at your shoulders, bringing the dumbbells toward your forehead.
4. Straighten your arms to return to the starting position.
5. Repeat for 10 reps.

Tip: You can also perform this exercise on a bench.

2. Triceps kickback

1. Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms by your sides.
2. Hinge forward from your hips until your chest is at a 45-degree angle.
3. Lift your arms until your elbows form a 90-degree angle and your upper arms are parallel to the floor.
4. Slowly extend your arms behind you while straightening your elbows and keeping your upper arms parallel to the floor.
5. Bend your elbows and lower your arms to the starting position
6. Repeat for 10 reps.

Tip: You can also alternate arms for this exercise to add a bit more core activation or lessen the intensity on your triceps.

3. Triceps push-up

1. Position yourself on your hands and knees, hands directly under shoulders and knees under hips.
2. Step your feet back and straighten your legs so that you’re balanced on your palms and toes.
3. Bend your elbows and lower yourself down to the floor (or as close as possible). Keep your elbows glued to your torso as you lower down.
4. Push through your hands back to the top of the push-up position. Keep your elbows glued to your torso as you push back up.
5. Repeat for 10 reps.

Tip: To modify this move, drop down to your knees. Make sure to avoid tucking your chin so that your spine stays neutral and your shoulders don’t take over.

4. Triceps dip

1. Sit on a solid surface (like a bench, chair, or couch) with your knees bent and feet flat on the floor.
2. Put your hands on the surface, and walk your feet forward until your butt is off of the surface.
3. Bend your elbows and bring your butt toward the floor as much as your range of motion allows.
4. Push your hands into the surface to straighten your arms back to the starting position.
5. Repeat for 10 reps.

5. Close-grip chest press

1. Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand.
2. Bend your elbows and place them on the floor, locked into your ribs.
3. Press your arms above your head, keeping them in alignment with your shoulders.
4. Lower your arms back to your chest.
5. Repeat for 10 reps.