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Three Triceps Exercises for Over-55s

Three Triceps Exercises for Over-55s — video by At-Home Exercise 55+ | Be Mobile Physiotherapy Play · 3:10

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy on YouTube · Open on YouTube

Two physiotherapists show the seated overhead extension, supported kickback and chair dip, with easier options such as dips from an armchair or a static 'triceps march'. Household items can stand in for dumbbells.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, chair

Good forHealthy ageing

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Step by step 6

Tap a time to watch that step in the video.

  1. Seated overhead extension, one or two arms; if lifting overhead is awkward, sit your bottom further forward. 0:37
  2. Bend the elbows fully, aiming to bring the weight towards the base of your neck. 1:00
  3. Kickbacks: lean over a chair, upper arm still at your side, and straighten only at the elbow, then lower slowly. 1:23
  4. Chair dips from the edge of a seat, back close to it; lower slowly and press up until your arms are straight. 1:56
  5. Easier: dips from an armchair back down to sitting, or hold the top position and march your feet. 2:19
  6. Routine: two sets of 10–15 challenging reps with a minute's rest, two to three times a week. 2:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • On overhead extensions bend the elbows fully, bringing the weight towards your neck
  • On kickbacks keep the upper arm still and move only at the elbow
  • Aim for two sets of 10–15 challenging reps, two to three times a week

What it works

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Joints it uses 3 takes load

  • Shoulders takes loadchair dips; held overhead for the extension
  • Elbows takes loadoverhead extension, kickbacks, chair dips
  • Wrists & hands takes loadchair dips on the hands, holding the weights
  • Hips movesbent-over position for the supported kickback
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.

Easier option from the coach: Armchair dips with a smaller range, or a static 'triceps march' hold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by At-Home Exercise 55+ | Be Mobile Physiotherapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety