Concentric Exercises for Triceps

Triceps are the muscles at the back of the upper arm, and when exercised properly, they can help give your upper body a toned and muscular look. Concentric exercises work by contracting, or shortening, the muscle fibers to build strength in that muscle. For the triceps muscles, this occurs when the elbow is extended, which is why many concentric triceps exercises utilize the pushing motion.

  1. Diamond Pushups

    • Diamond pushups are similar to traditional pushups but are performed with a close hand position to target the triceps. Begin in the plank position with your arms extended underneath your shoulders and your legs out straight. You can perform half pushups on your knees if full pushups are too challenging. Put your hands in a close position so that they form the shape of a diamond. Bend your elbows to lower your body so that your chest almost touches the ground. Keep your back straight. Hold for a moment and then extend your elbows to return to the starting position. Try to work up to eight to 12 reps.

    Dips

    • Dips work the triceps, chest and shoulders using a bench and your body weight. Begin with a bench behind you and both hands on the edge of the bench, shoulder-width apart, with your arms extended. Extend your legs out in front of you, almost perpendicular to your torso. Keep your elbows close to your torso and inhale as you bend your elbows to lower your body. Your forearms should make slightly less than a 90-degree angle with your upper arm. Hold for a moment and then exhale as you extend your elbows to return to the starting position. Work up to eight to 12 reps.

    Close-Grip Dumbbell Press

    • The close-grip dumbbell press works the triceps and is performed using a bench and one dumbbell. Lay on your back on a bench with your hips below the bench, knees bent and feet flat on the ground. Hold the dumbbell with both hands on your chest. Your palms should be pressing against the underside of the sides of the dumbbell, according to Bodybuilding.com. Extend your elbows to lift the dumbbell off your chest and bend them to lower it back down. Chose a dumbbell weight that allows you to complete eight to 12 reps.

    Kickbacks

    • Kickbacks target the triceps and are done using dumbbells. Choose a dumbbell weight that will allow you to complete eight to 12 reps. To begin, hold a dumbbell in your hand, keep your back straight and head up, and bend forward at the waist so that your torso is almost parallel with the ground. Your forearm should make a 90-degree angle with your upper arm and be pointed at the floor while your palms should be facing your torso. Exhale and extend your elbow by engaging your triceps to lift the weight back. Focus on keeping your upper arm still and only moving your forearm. Hold this position for a moment and then inhale as you bring your arm back to the starting position. Switch arms.