golf tricep exercises

Triceps Exercises for Golfers

Often casual golfers who have experienced pain or even a few poor games assume that they have something wrong. But while the cause could be bad swing mechanics, it is more likely to be weakness or inflexibility.

Golf is ballistic with unexpected exertion moments. It also has a one-sided effect as players swing from one side of their body 75-100 times, frequently leading to muscle injuries as well as imbalances.

So, look at your physical condition before you meet a swing coach. Often, a better off-the-course training program creates flexibility and mobility to perform the right move to a better game in the linkages.

Resource: Golf Practice System with Step by Step Practice Plans + Video Lessons

Close-Grip Pushup

The Close-Grip Pushup is very effective for building up your strength and power in the chest muscles, arms and shoulders.

The Close-Grip Pushup forms part of the dynamic and innovative Golf Force & Endurance sequence that efficiently improves your stability, supports proper coordination of the body, movement patterns, and the transfer of energy within the golf swing, and helps to avoid injuries of golf players. Follow the steps to do Close-Grip Pushup:

  • Put your hands on the ground to make your pushup position.
  • Then, Slightly broader than your elbows, keep the heart strong and glutes strained, and below your shoulders.
  • Bow down to the floor at a 45-degree angle, bend your elbows. Ensure that your elbows do not blow to the sides; hold them closed.
  • Pause, keep your core squeeze and glute straighten, then drive your arms back to the original spot.

Resource: Golf Plan to Help You Break 80 for 18 Holes

Bench Dips

Although the conventional bench dip workout was among the top three in the muscle sport.

The bench dips allow you to maintain the distance when you poss. This exercise helps you a stable base to transfer energy in your upper body, which is a basic need for a golfer. Follow the steps to do bench dips.

  • First, sit on a bench. Put your hands next to your thighs. You can also use stairs to do bench dips with the same process.
  • Extend your feet and legs, Lift yourself off the bench and keep your arms lengthy.
  • Rely on your elbow, keep lowing your body down until your arms break at 90 degrees.
  • Push your palms up at the start point.

Medicine Ball Parallel Throw

Medicine ball Parallel throws is a basic exercise that improves your energy store ability and then, releases it. It is very effective to enhance your swing speed. Follow the steps to do Medicine Ball Parallel Throw.

  • First, stand facing a wall and keep a distance of 3 feet.
  • Keep a medicine ball at your waist level. Then, switch your trunk off the wall.
  • Start in one move, throw your hips to the wall, followed by trunk, arms, and ball.
  • When the ball bounces back from the wall, catch the under of the ball with one hand and keep your other hand behind the ball. Repeat the steps 10 times and after that, switch your side.

Tall Kneeling Triceps Pressdowns

One of the basic ways for training your triceps is to press down. It will improve your muscle balance to speed up the hitting as a golfer. The steps of Tall Kneeling Triceps Pressdowns are following:

  • Keep your knee on the floor, put your thighs parallel to your torso, glutes.
  • Keeping your core tight and not leaning forward, straighten your right elbow, flexing your triceps, then straighten your left elbow.
  • Keep your core close, not forward-leaning. Keep your two elbows straighten and bend the triceps.
  • Your left elbow has to be straightened when you have 2 reps with the right arm.
  • Keep this pattern until 10-12 total reps per arm have been completed.

Incline dumbbell flies

An incline bench is more effective on your upper chest. The exercise adds strength to the swinging movement which is perfect for golfers for better performance. The steps of incline dumbbell flies are following:

  • Keep you back on the incline bench. Make sure that, it is angled at 300 degrees.
  • Then, hold two dumbbells in your hand.
  • Bend your elbows and bring your arms to your chest level.
  • Exhale and lift your both arms above the chest slowly.
  • Then, inhale and down your arms and put them at the start point.
  • Continue the process and do 3 sets of it.

Free Download: Grab my 15 Best Golf Drills eBook that helped me lower my golf scores!

Seated Rotations

Seated rotation is very important for golfers. This exercise improves your rotational mobility, which is a must for a better golf swing. The steps of seated rotations are following:

  • Sit down on a bench, and squeeze a towel between the two knees.
  • Hold a club with your arms behind your back and lie in your elbows’ hook.
  • Set your hands on the belly flat and hold your stomach. Turn your torso right and keep it for two seconds without shifting your hips.
  • Return to the starting position, then continue to the left and hold for two seconds. Alternate sides, 10 to aside.
  • Back to start, then left again and hold on for two seconds. And start with alternate sides.

Close-Grip Bench Press

The Close-Grip bench press is a perfect workout for your chest and core. However, a grip change will enable your arms to develop. This will lead to new growth and stronger forces to hit the golf with maximum force. The steps of close-grip bench press are following:

  • Grasp your barbell with a shoulder-width overhand grip, and raise it straight above your sternum with your palms.
  • Reduce the bar down straight, pause, and then press back to start.

Triceps Gravity Press

This exercise helps you to stay under a stable tension from gravity.  This exercise allows you to rotate smoothly and helps to have a better posture. The steps of Triceps Gravity Press are following:

  • Lay down on a bench and place dumbbells directly on your shoulders.
  • Bend your two elbows to align your forearms to the earth.
  • Slowly raise your braces in parallel with your elbows, never let your forearms lose the parallel position with the ground.
  • Pause as straight as you can get your arms
  • Put your arms back to the point of start, and hold your forearms parallel to the ground.

Sword Draws (shoulder external rotation)

This Sword draws is very helpful to strengthen your cuff of the rotator and posterior musculature of the shoulder. The steps of sword draws are following:

  • Start your golf course with a lightweight dumbbell. During the exercise, you hold your position to encourage good posture in the swing.
  • Then you start rotating your shoulder externally. This brings the back muscles together and stretches the shoulder’s dynamic stabilizers.
  • Slowly focus on the exercise and keep the stance for the best results

Resource: Get the All Access Pass. Learn about our training programs with step by step practice drills, weekly schedules and routines to follow so you can break 90, break 80 or scratch golf.

90/90 Stretch

This 90/90 stretch helps you to open up your shoulders. Again, this move is very effective to build up your flexibility and mobility. The steps of 90/90 stretch are following:

  • Lying down on one side straight with the lower leg and the top leg curved on the ground inside the knee.
  • Rotate the back of your trunk to place the top blade on the ground. Return to the start position for two seconds, and repeat ten times.
  • Continue by alternating your sides.

Complete the motion by weighing it as much as you would during the swing in your golf club.

Complete 2-3 sets of 15 per side to achieve the best performance. Complete the practice to have a safe and solid foundation, a strong core, and strong shoulders for your body.

These exercises remove some of the swinging defects and will improve your efficiency of swinging. This will make golf aspects more precise and strong.

General Q&A:

Is there any triceps exercise for home?

There are some tricep exercises that you can do at your home such as 90/90 stretch, seated rotations, Medicine Ball Parallel Throw, etc.

Where are the triceps?

Triceps for three-headed arm muscles are Latin and are found on the back of the upper arm accordingly. The heads are lateral, medial, long, per tricep.

What exercises work best for the tricep?

Close-grip push-ups, bench dips are the best exercises for your tricep.

Golf Practice System for Lower Scores

Learn the exact golf practice routines thousands of students at Foy Golf Academy are using to lower their golf scores.

Follow these step by step practice plans and watch video lessons to learn how to improve your golf swing, chipping, and putting fundamentals.

Get access to hundreds of golf drills to practice as well as content on the mental side of golf, fitness plans, worksheets, and many more resources. This is a complete golf practice system.

Start Following These Practices —> Nick Foy Golf Practice System

Work hard,

Nick Foy, Instructor

nick foy golf

*Some links on this page may contain affiliate links. Thank you for supporting me.

Don’t miss out


Breaking 90, 80, 70 Golf Practice Plan

The 15 Best Golf Drills that

Lowered My Golf Scores

Sign up to get this resource + more helpful golf lessons to your inbox