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Tricep Lifts Exercise | Arm and Upper Body Strength for Older Adults

The tricep lifts exercise is a seated strengthening movement performed by pushing up from the armrests or sides of a sturdy chair.
It targets the triceps, shoulders, and chest while also engaging the core.
This exercise helps build strength for standing up, pushing up from chairs, and supporting independence in daily activities.

How to Do the Tricep Lifts Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Place your hands firmly on the armrests of the chair.

  • If your chair doesn’t have armrests, place your hands on the sides or front edge of the seat.

  • Press down through your hands, straightening your elbows to lift your bottom slightly off the seat.

  • Lower yourself back down slowly with control.

  • Repeat the movement for the desired number of repetitions.

TIPS:

  • Keep your chest lifted and shoulders relaxed (don’t shrug up).

  • Push through the palms of your hands, not your fingers.

  • Engage your core to stay stable as you lift.

  • Breathe out as you push up, breathe in as you lower down.

MUSCLES WORKED:

  • Triceps (back of arms)

  • Shoulders (stabilisation)

  • Chest (minor involvement)

  • Core (for stability)

BENEFITS:

  • Strengthens the triceps, making it easier to push yourself up from chairs, beds, and other surfaces.

  • Improves arm strength for daily activities like pushing doors or carrying objects.

  • Enhances upper-body stability and functional independence.

BEGINNER VERSION:

  • Push down gently without lifting your bottom, just straightening the elbows a little.

  • Use a sturdy chair with armrests to make the exercise more stable and easier.

PROGRESSION OF EXERCISE:

  • Lift higher off the chair, holding briefly at the top.

  • Perform more repetitions or move more slowly for added strength.

  • Progress to Chair Dips (off the front edge of the chair):

    • Sit on the front edge of a sturdy chair, hands beside your hips.

    • Walk your feet forward and slide your hips off the edge.

    • Bend your elbows to lower your body down, then push through your hands to lift back up.