The triceps come into play when the arm is extended and is vital for the powerful execution of numerous martial arts techniques, whether you are a grappler, striker, or all of the above. Choosing a variety of exercises is important for complete triceps development and for a very good reason: As the name implies, the "triceps" are made up of three muscles; the medial, lateral, and long heads. To work each of these three heads you need to hit the triceps from a variety of different angles

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Overhead Tricep Extensions

Overhead movements are very good for development of the long head of the triceps. To perform this exercise, lift the dumbbell over (and slightly behind) your head . Keeping your back straight, slowly lower the weight down and then extend your arm upwards and go for a full contraction of the triceps. If you cannot extend your arm out completely, you have chosen too much weight.

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Kick-Backs

Another good selection for isolating the triceps. Lean forward with your back straight and one knee and one hand braced on the bench. Keep your elbow in tight to your body and as still as possible. Without swinging your arm, raise the dumbell back until you reach full contraction of the triceps and then bring the weight back down in a controlled manner.

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Close-grip Bench Presses

A good exercise for overall strength development of the triceps. Heavier poundages can be used with this exercise since you recruit the use of the pectorals when doing this exercise. Start with a grip slightly less than shoulder-width apart. Lower the bar in a controlled manner to a point just above your sternum. Careful not to place too much pressure on your wrists when doing this. Push the bar and go for a full contraction of the triceps but be careful not to hyperextend your elbows, especially when lifting heavier weight.

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French Press

Works best with a cambered (zig zag) bar, however, it is a terrific triceps exercise. Can be done on a flat bench, however, if available, try it on an incline. On a flat bench, keep your hands less than shoulder-width apart and bring the bar down towards your forhead (hence the nickname "skullcrushers") and then extend your arms up for a full contraction of the triceps. Have someone spot you when doing this exercise. On an incline bench, bring the weight behind your head to obtain a good stretch then extend the bar upwards for a full contraction. If you do not have a cambered bar available, you can use dumbbells when performing this exercise.

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