Toned and defined arms turn heads, but more importantly, they allow us to lift, carry and perform life's daily chores and that is reason enough to give the exercises below a try.
Add these onto your existing strength routine (if applicable) or do them alone 2-3 times per week. Aim for 2-3 sets of 12-15 reps for each exercise. Modify exercises as needed progressing only once you've mastered correct form and technique. Since each of these moves can easily be done at home requiring little to no equipment you have no excuses for neglecting those triceps. Time to get to work!
Start from a kneeling plank with the hips shifted forward from the knees. Rather than taking the hands shoulder width place the thumbs and first fingers together to form a triangle directly under your line of sight. Lift in and up on your navel to tighten the core and then inhale as you slowly lower towards the floor making sure to keep your torso rigid and head in line with spin (you can see my head is slightly out of alignment with my spine in the freeze frame below). Without allowing the low back to sag exhale and push away from the floor returning to start position. Once you have mastered the move from your knees try lifting the knees starting in a full plank.
Start seated on your rear with your feet resting on the floor in front of you and hands near your glutes (thumbs pointed in towards body and fingers pointed forward). If you have any wrist issues you can modify and eliminate the flexion in the wrist by bringing your hands up onto a pair of dumbbells (as shown in video below). Additionally, you could also use "fists for wrists" here (making a fist with each hand and placing fists, knuckles down, next to hips) as this also brings the wrist into a neutral position. Inhale and press into hands and feet lifting hips high towards the ceiling creating a flat tabletop with your tummy. Tuck your chin forward slightly and look towards your knees. Inhale and bend the elbows lowering your hips towards floor. Exhale and press back up to start position using your arms. Make sure your elbows are bending and lowering/lifting vs. just keeping your arms straight and lowering/lifting hips only.
Alternatively, you could use a stair step, chair, etc. and perform a traditional dip. I like the tabletop version because it also provides you an opportunity to work on shoulder flexibility. However, it is a more challenging exercise so listen to your body. If you attempt it and feel that you aren't quite ready start with the traditional dip and build from there.
Start by standing with a soft bend in knees and a dumbbell in each hand (palms facing in). Hinge from hips keeping a neutral spine so that chest is angled down towards floor (head stays in line with spine). Draw elbows up next to rib cage and pull navel towards spine. Exhale and push dumbbells behind you to straighten arms. Inhale and bring the dumbbells forward towards your shoulders. Focus on keeping the elbows high and fixed in place (vs. swinging as you bend and straighten arms). The movement comes from the lower arm only.