Best Triceps Exercises for Golfers

The resilience of a golfer’s forearms, wrists, and triceps is critical to strengthen their swing. Without powerful forearms and triceps, a golfer will be unable to maintain his or her wrist flat during impact and will be unable to appropriately launch the club through the impact zone.

Having strong triceps will help the golfer hit a powerful shot. It is very important that you practice the following exercises in order to strengthen your triceps and avoid any injury that might occur while playing golf.

Resource: How to Break 80 Golf Practice Plan

8 Best Triceps Exercises for Golfers

#1 Triceps Kick Backs

You must use high reps and light weights to make the most out of this exercise.


  1. Bend over and assist yourself with one hand on a workout bench.
  2. Next, bend your elbows and tuck them into your ribs.
  3. Stretch your elbow till your forearm is parallel to the ground while carrying a dumbbell.
  4. Then carefully lower the weights to make a 90° angle with your elbow.
  5. Exhale and extend your arms backward as far as you can while keeping it tight in the position.
  6. Inhale and slowly bring the arm back to its original position.
  7. Perform 2 sets of 10 reps on both your arms.


  1. It reduces the stress imposed on the wrists.
  2. Specifically targets the triceps muscles.
  3. Strengthens and increases the size of the triceps.

#2 Close Grip Bench Press

This exercise is quite famous among powerlifters since they are known for strong triceps. Also see our list of chest exercises for golfers.


  1. Lie on a bench and rest your feet flat on the ground.
  2. Hold barbells at shoulder-width apart.
  3. To keep your body stable, grip your center and tighten your shoulder blades together.
  4. Gradually bring the bar down and press up strongly. Then, slowly bring the bar close to your rib cage.
  5. Keeping your elbows near to your sides and your back straight will highlight your triceps.


  1. Decreases stress on the shoulder when lifting.
  2. Boosts the triceps’ tensile power and efficiency.
  3. Emphasizes pressing power and improves chest and triceps strength

#3 Resistance Band Push-Down:

For this exercise, you need a rack/frame and a stretchable band.


  1. Attach a stretchable band in an upper position to a frame or other robust fittings.
  2. Standing a little beyond the anchor point, hold the band with bent arms.
  3. Hold your elbows taut and pull your hands towards your waist.
  4. Hold the arms in this positing for a second or two and then bring it back to the initial position.
  5. Repeat until you are satisfied.


  1. Builds strong arm strength.
  2. It is cheap and very easy to perform.
  3. It can be easily done using a strong and steady fixture.

#4 Parallel Bar Dips

These are an advanced variation of dips done using a bench or some other elevated platform.


  1. Line up your body on the assisted dip machine between two adjacent bars.
  2. Keep your head and chest straight while looking right in front of you.
  3. Hang your feet under your body or with bent knees, cross them behind.
  4. Start lowering your body whilst also maintaining your elbows and upper arms together on your sides.
  5. Slow down whenever your upper arms are simultaneous, and the joint of the elbow gets an angle of 90 degrees.
  6. Concentrate on your triceps, drag yourself back to the top till your arm is upright, keeping your pose upright throughout.

Resource: Check out this golf fitness program with exercises/routines


  1. A perfect and quick exercise when you have less time.
  2. All the upper body muscles are involved.
  3. It is a closed kinetic chain exercise.

#5 Decline Dumbbell Pullover

An exercising bench and dumbbell of your choice are all you need to perform this exercise properly.


  1. Lie on aa inclined bench with your legs locked securely at a position.
  2. Hold a dumbbell and bring it right above your body.
  3. While holding it, make your arms perpendicular to the ground.
  4. Now inhale and slowly bring the dumbbell in a position making your arms parallel to the ground.
  5. Keep your arms straight while you perform this position.
  6. Exhale and slowly bring the dumbbell again over your body.
  7. Repeat the same steps.


  1. Strengthening and development of muscles are among decline dumbbell’s key advantages.
  2. Along with triceps, it improves your shoulder and core stability.
  3. Improves flexibility of shoulder and chest region.

#6 Incline Dumbbell Fly

The incline dumbbell fly is a relatively easy workout to perform in the gym or at home.


  1. Set your bench to a tilt position of 30 to 45 degrees.
  2. Position your feet strongly on the ground, on both sides of the bench. During the entire exercise, your back and head must stay totally pinned on the bench.
  3. Pick a dumbbell from the ground and hold it in each hand.
  4. Lift your arms up while bending your elbows and making your palms face each other while holding the dumbbells.
  5. Lower your arms in a manner that dumbbells become inclined to your chest. Avoid taking your arms lower than your shoulders.
  6. Bring the arms back to the preliminary position.
  7. Repeat.


  1. It helps to open your chest muscles.
  2. Improves posture and strengthens the shoulder region.
  3. Not much equipment is required to perform the exercise.

#7 Close-Grip Push-Up


  1. Start by setting your body in a regular pushup position.
  2. Gradually move your hands closer to each other until they are just below your shoulders.
  3. Hold your elbows tucked on your sides.
  4. Slowly move down until your chest touches the floor.
  5. Then stop for a second and start to move up to your initial position.
  6. Repeat.


  1. Strengthens the upper body parts.
  2. Easy to perform.
  3. Anyone who knows traditional pushups can do this.

#8 Incline Bench Press


  1. Lie down on a leaning bench with your body strongly fixed to the bench and your feet planted in the ground.
  2. Now lift a barbell while holding at shoulder width.
  3. Bring them right above your chest with your arms straight. This is the starting position.
  4. Now slowly bring the barbell down closer to your chest while keeping your arms at an angle of 45 degrees. Have good control over your chest.
  5. Now keep your feet firmly grounded to the ground push the barbell to the initial position.
  6. Repeat.


  1. Helps build a larger and stronger upper body.
  2. If performed properly, your back stays protected.
  3. It helps to improve balance.

The article has mentioned all the important exercises golfers must practice to improve their game. Do share this article with your friend if you found it helpful in anyway.

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Thanks for reading today’s article!

Nick Foy – Golf Instructor

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