The triceps are the muscles extending along the back of the upper arms. Exercises that effectively train the three main areas of the muscle are essential to strengthening and toning it. Training these muscles does not require a big-time investment, and many exercises require no equipment. The American Council on Exercise researched the most effective triceps exercises. For the best results, include these moves in your training plan.

Triceps Dips

The dip requires only a sturdy bench or chair. It is a challenging exercise that uses your body weight, and you may find it difficult to lower completely. Begin with small movements and increase the range of motion as you get stronger. You can also make the move more challenging by extending your legs in front of you and resting your heels on the floor (see photo).

Sit on the bench and grip it with your hands on each side of your hips. Walk your legs out slightly so your bottom comes off the bench. With legs bent and feet flat on the floor, lower your bottom as you bend at the elbows. Lower until your upper arms are parallel to the floor, and then push back up to the starting position.

Benches and chairs tend to slide during dips, so it’s important to push them against a wall before beginning.

Triangle Push-up

Rated the top triceps exercise, researchers believe the use of body weight makes this move so effective. It’s difficult to use momentum to carry the movement, meaning you are engaging your muscles more with each repetition.

Get into a push-up position on your hands and toes. Move your hands to the center of the floor, under your chest, so that your index fingers and thumbs touch to form a triangle. Keep your body straight as you bend at the elbows and lower your chest towards the floor. Push back up to the starting position and repeat.

This challenging exercise is best to begin on your knees and move to your toes only after you grow stronger. You may also find that you can lower yourself only a little at first. As you gain strength, lowering yourself closer to the floor will become easier.

Triceps Kickbacks

Triceps kickbacks can be performed with dumbbells or exercise bands. Stand to the left of a bench. Place your right knee and right hand on the bench, and keep your back parallel to the floor. Hold a weight in your left hand with your elbow bent at 90 degrees and your upper arm tucked close to your side and parallel to the floor. Move only the forearm to lift the weight and kick the arm back until your whole arm is parallel to the floor. Lower the weight to the starting position and repeat.

Triceps kickbacks can also be done without a bench. Stand with your feet hip-width apart and bend forward at the waist. Perform the movement as described above. To do the exercise with bands, step firmly on the band to secure it and complete the arm movement as you would with the dumbbell.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.