What Tricep Exercises to Workout for Golf?

Here’s our guide on golf tricep exercises that can help you improve your golf game by strengthening and stabilizing your triceps muscles, which are important for maintaining control during your swing.

Importance of Tricep Strength in Golf:

Tricep muscles play a key role in stabilizing your arms and controlling the club throughout your swing. A strong tricep helps maintain a steady and controlled swing path, leading to more accurate shots. Additionally, tricep strength contributes to maintaining posture and balance during the swing.

Golf Tricep Exercises:

  1. Tricep Dips:
    • Find a stable bench or chair and sit on the edge, placing your hands beside your hips, fingers facing forward.
    • Slide your hips off the bench and lower your body down by bending your elbows.
    • Push through your palms to extend your arms and return to the starting position.
    • Perform 3 sets of 10-15 reps.
  2. Close-Grip Push-Ups:
    • Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    • Lower your body towards the ground by bending your elbows, keeping them close to your body.
    • Push back up to the starting position.
    • Perform 3 sets of 10-15 reps.
  3. Tricep Kickbacks:
    • Hold a dumbbell in one hand and stand with your opposite knee and hand resting on a bench.
    • Bend your elbow at a 90-degree angle and extend your arm back, focusing on contracting your tricep.
    • Slowly lower the weight back down and repeat.
    • Perform 3 sets of 10-12 reps on each arm.
  4. Overhead Tricep Extension:
    • Hold a dumbbell with both hands and extend your arms overhead.
    • Bend your elbows to lower the weight behind your head, then extend your arms to lift the weight back up.
    • Keep your core engaged and your back straight.
    • Perform 3 sets of 10-12 reps.
  5. Cable Pushdowns:
    • Attach a rope attachment to the high pulley of a cable machine.
    • Grip the rope with your palms facing each other and your elbows close to your sides.
    • Push the rope downward by straightening your arms, focusing on engaging your triceps.
    • Slowly release the rope back up.
    • Perform 3 sets of 12-15 reps.


  • Focus on proper form and control throughout each exercise.
  • Breathe consistently during the movement to avoid holding your breath.
  • Start with a weight that challenges you but allows you to perform the exercises with proper form.
  • Gradually increase the weight and reps as you become stronger.

Incorporate these tricep exercises into your regular workout routine, aiming for 2-3 sessions per week.

A balanced fitness regimen that includes tricep exercises, as well as overall upper body, core, and lower body training, will contribute to a well-rounded physical condition that supports your golf performance.

If you’re new to strength training or have any existing medical conditions, consider consulting a fitness professional before starting a new exercise program.

What to Know About the Tricep Muscle

The triceps brachii, commonly referred to as the triceps, is a large muscle located on the back of the upper arm. It is responsible for the extension of the forearm at the elbow joint. The triceps is an essential muscle group involved in various upper body movements and plays a significant role in tasks that require pushing or straightening the arm.

The triceps muscle consists of three distinct heads, each originating from different parts of the arm bone (humerus) and inserting into the forearm. These heads are:

  1. Long Head: This head runs along the back of the arm bone and originates from the infraglenoid tubercle of the scapula (shoulder blade). It extends down the arm and inserts into the upper part of the forearm bone (ulna).
  2. Lateral Head: The lateral head is located on the outer side of the arm. It originates from the posterior surface of the humerus and inserts into the forearm.
  3. Medial Head: Positioned on the inner side of the arm, the medial head originates from the humerus’s posterior surface, just below the long head’s origin. It also inserts into the forearm.

The triceps is responsible for various movements at the elbow joint, including:

  • Extension: The primary function of the triceps is to extend the forearm at the elbow joint. This action is involved in pushing, straightening the arm, and lifting objects.
  • Stabilization: The triceps muscles contribute to the stabilization of the elbow joint, especially during activities that require bearing weight through the arms.
  • Grip Strength: The triceps help maintain grip strength by assisting in the control of wrist and hand movements during gripping and lifting motions.

In sports like golf, the triceps play a critical role in maintaining control during the golf swing. A strong triceps muscle is essential for providing stability, accuracy, and power as the golfer maintains control of the golf club throughout the swing.

To support overall upper body strength and functional fitness, it’s important to incorporate tricep exercises into your workout routine. Strengthening the triceps can enhance your ability to perform various daily activities, sports, and exercises while promoting balanced muscle development in the upper body.

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