How to Get a Cut Tricep

It is easy to focus on the muscles that are readily visible such as the biceps and shoulders when developing muscle. However, developing strong and toned triceps is part of achieving the perfect arms. The tricep muscles extend along the back of the upper arm from the shoulder to the elbow. They account for two-thirds of the upper arm and help the elbows extend and the arms move backward. As you age the triceps begin to lose muscle tone and can become flabby. However, a fitness regime that includes exercises that work the triceps will help you increase strength and definition in the muscles.

Things You'll Need

  • Tricep Dips:
  • Flat, low surface (such as a chair or stair step)
  • Tricep Kickbacks:
  • A lightweight dumbbell
  • Flat surface about knee-high (such as a chair)
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Instructions

  1. Tricep Dips

    • 1

      Sit with your back to an elevated item with a flat surface. Place your arms behind you and lay your palms down on the surface so that your fingers face your body.

    • 2

      Space your arms so that they are slightly wider than shoulder width apart. Place your legs in front of your body and bend your knees so they are at a 90-degree angle.

    • 3

      Grip the surface with your fingers. Straighten your arms as you lift your legs and buttocks off the floor.

    • 4

      Slowly lower your body to the floor by bending your arms. Stop just short of touching the floor.

    • 5

      Straighten the arms again to lift the body. Focus on using your triceps to power the move rather than your legs or hips.

    • 6

      Repeat the entire movement fore each repetition. Perform three sets of 15 to 20 repetitions.

    Tricep Kickbacks

    • 7

      Hold the dumbbell in your left or right hand. Position the hand so that the palm faces your body.

    • 8

      Place your opposite knee on the flat surface and bend forward until your back is straight. Place the palm of the free hand flat on the surface for balance and support.

    • 9

      Position the standing leg so that your foot is flat on the ground and the knees are parallel. Position the arm holding the dumbbell so that the upper arm is parallel to the floor and the elbow is close to the body.

    • 10

      Extend your forearm and lift the dumbbell up. Continue extending until the arm is straight and the elbow is fully extended. Keep your upper arm stationary throughout the exercise. Hold this position for two to three seconds. Slowly lower the arm back to the starting position.

    • 11

      Repeat the entire motion for each repetition. Perform three sets of 10 to 12 repetitions for each arm.