Building your triceps is one of the most difficult things to do. To do these effectively, one must observe proper diet and lots of rest while performing correct triceps exercises. The exercises outlined below may be performed at home if you already have the desired weights or in the gym where equipment is readily available. If you want to get a good workout for your triceps, here are some exercises to get you started:

1. Basic Triceps Exercise

This is a basic triceps exercise that you can do at home. All you need is a 5-pound weight and a chair or bench for sitting. Using your right hand, hold the dumbbell lightly as you sit on the edge of a chair or workout bench. Make sure that both your feet are kept flat on the floor and your knees some distance apart. Relax your shoulders, contract your abdomen and keep your back straight. Begin the exercise by raising the weight above your head. Don't bend your back. And even if you're tempted to use your left hand to hold the weight, especially if you're just beginning, don't. That would ruin the whole point of the exercise. The palm of your right hand must be turned inwards and the right arm kept close to your ears. Then, bend your elbow slowly so that the end of the dumbbell almost touches the top of your right shoulder. Contract your triceps all throughout the routine and hold the position for a couple of seconds. Raise the weight again until your arm gets fully extended. Don't lock your elbow and keep the entire movement smooth and under 5 seconds. Do the exercise for 10 times before repeating the same exercise on the other side.

2. Triceps Push ups

This is ideal if you're doing your exercises at home. It's similar to basic push ups except the hands are placed nearer each other so the biceps are worked out and not the chest (as is the case in regular push ups). Begin in a regular push up position. Place your feet together and your hands flat on the floor. However, keep your thumbs facing inwards, almost touching each other. Keep your body straight and aligned from your neck to your back to your legs. To achieve this alignment, tightly squeeze your midsection. Do the routine by lowering your body down slowly until you get about a couple of inches from the floor. While you're doing this, your elbows must be kept tucked in at the sides. Hold before pushing your body back up to the starting position. Start by doing 10 repetitions and move up as you get more used to it.

3. Triceps Kickback

All you need for this exercise is a dumbbell and a flat bench. Begin by holding a dumbbell in your left hand and putting both your right hand and right knee on a flat bench. Then, while keeping your dumbbell hanging by your side, point your elbow as high as in the direction of the ceiling. Gradually straighten your arm as far as it will go without changing the position of your elbow. Hold this position for about a second before lowering back to the starting position. Repeat for as many repetitions as you can before switching the weight to the other side and doing the same routine.