When you work hard to maintain your body by doing aerobic exercise and lifting weights, it can be nice to know when you're making gains in strength. One common way to test the strength of a specific muscle is to do the one-rep maximum test. It's a rigorous test that could leave you feeling exhausted -- even when you're only lifting a weight a single time. For the triceps one-rep max test, have a spotter handy since you'll be lifting a heavy amount of weight. The triceps kickback is one of the most effective triceps exercises, according to the American Council on Exercise, since it isolates the muscle. As such, try your one-rep max with that exercise.

Step 1

Select a weight that is significantly heavier than what you normally lift for your triceps exercises. When you do the one-rep max, the idea is to use that weight to determine how much you should be lifting on a regular basis; typically you should be lifting about 70 percent of your max. If you regularly lift weights, add 30 percent to your current lifting weight. For example, if you're currently lifting a 20-pound dumbbell, pick up a weight that is about 26 pounds.

Step 2

Prepare for the dumbbell kickback exercise by standing perpendicular to a weight bench and placing the inside knee on the bench, allowing the shin to rest along the top of the bench. Lean forward and place the inside hand on the bench as well, moving your hand as far forward as it takes in order to create a flat back that is parallel to the floor.

Step 3

Move the upper part of the outside arm upward to make it parallel with the floor, allowing the lower part of the arm to hang straight down toward the floor. Have your spotter put the dumbbell in your hand. Grasp the dumbbell tightly in this "down" position.

Step 4

Take a deep inhale. As you exhale, push the lower arm backward, working to extend it until it is straight. Since you're lifting a heavy weight, this motion should be very hard to do. When your arm is straight and parallel to the floor, carefully lower it back to the starting position.

Step 5

Try to do a second repetition. If you can't accomplish a second rep, you've found your one-rep max weight. If you can do a second rep, you'll need to increase your weight until you find the weight that you can do just one time; this may mean you have to wait a day or two to allow your triceps muscle to recover. If, on the other hand, you couldn't finish the first rep, you'll need to take a break and try a lighter weight to try to find your one-rep max.


  • Once you've determined your one-rep maximum for the triceps, start lifting about 70 percent of that weight during your regular lifting routine. After training for some time, you may want to test your muscle again, as you'll likely achieve a new one-rep max.

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