10 Best Triceps Workout
- egedirichard
- Nov 2, 2024
- 5 min read
The triceps are the most unrecognized body part muscles despite the amazing role it plays in having a unique physique. Here’s the secret, you want a bigger and stronger arm? You need to start working on your triceps.
Honestly speaking, to check the strength of someone, you need to discover the amount of loads that person can lift and it’s only possible with a strong triceps. So if you visited this article in search of a strong workout technique to build up your triceps strength then you’ve visited the right one.
In this article, you’ll be able to gain easy access to the best 10 triceps exercises alongside the steps on how to carry out each exercise. Read through to discover more!
Table of Contents
Conclusion
10 Best Triceps Exercises
1. Close- Grip Bench Press
The close-grip bench press is a variation of the traditional bench press, where the hands are placed closer together. This exercise primarily targets the triceps, with additional involvement of the chest and shoulders.
It is included on the list because close hand positioning places greater emphasis on the triceps, promoting strength and muscle development. Close-grip bench press also contributes to improved triceps strength and power for pressing movements.
How to do the Close-Grip Bench Press
Lie on a bench and grab the barbell with a close grip, with your hands about 6-8 inches apart.
Lower the barbell down to your chest, keeping your elbows close to your sides.
Push the barbell back up to the starting position.
Keep your core engaged and your lower back flat on the bench.
2. Triceps Dips
Triceps dips are a bodyweight exercise that targets the triceps, chest, and shoulders. They are included on the list because they effectively isolate and engage the triceps, promoting muscle development and strength.
Triceps dips also contribute to improved upper-body pushing strength and endurance.
How to do the Triceps Dips
Position yourself on a bench or chair with your hands placed shoulder-width apart.
Lower yourself until your elbows are bent at a 90-degree angle.
Push back up to the starting position, using your triceps to power the movement.
Keep your core engaged throughout the exercise and avoid arching your back.
3. Triceps Rope Pushdowns
Triceps rope pushdowns are a popular cable machine exercise that targets the triceps. They are included on the list because they provide constant tension on the triceps throughout the entire range of motion, leading to effective muscle stimulation and growth.
Triceps rope pushdowns also contribute to improved triceps definition and strength.
How to do the Triceps Rope Pushdowns
Stand in front of a cable machine, holding the rope attachment with both hands.
Keeping your core tight, slowly push the rope down until your arms are fully extended.
Allow the weight to pull your arms back up to the starting position.
Repeat for 10-12 repetitions.
4. Skull Crushers
Skull crushers, also known as lying triceps extensions, are an effective isolation exercise for the triceps. They are included on the list because they allow for a deep stretch in the triceps, leading to effective muscle activation and growth.
Skull crushers also contribute to improved triceps strength and size while targeting the long head of the triceps.
How to do the Skull Crusher
Start by lying on a bench with a dumbbell in each hand, and your arms extended straight up above your head.
Keeping your elbows tucked close to your sides, lower the dumbbells down toward your forehead.
Stop when the dumbbells are just above your head, then press them back up to the starting position.
Be sure to keep your core engaged and your back flat against the bench throughout the exercise.
5. Overhead Triceps Extension
The overhead triceps extension is a powerful exercise that targets the triceps and shoulders. It is included on the list because it effectively engages the long head of the triceps, promoting muscle development and strength.
Overhead triceps extension also contributes to improved triceps flexibility and range of motion.
How to do the Overhead Triceps Extension
Start by standing or sitting with your back straight and your core engaged.
Hold a dumbbell in both hands, with your arms overhead and your palms facing each other.
Bend your elbows and slowly lower the dumbbell behind your head.
Straighten your arms back up to the starting position.
6. Close-Grip Push-Ups
Close-grip push-ups are a bodyweight exercise that primarily targets the triceps, chest, and shoulders. They are included on the list because the narrow hand positioning places greater emphasis on the triceps, promoting strength and muscle development.
Close-grip push-ups also contribute to improved triceps endurance and stability.
How to do the Close-Grip Push-Ups
Get into a traditional push-up position, with your hands directly under your shoulders.
Place your hands close together, with your thumbs and forefingers touching.
Lower your chest to the floor, keeping your elbows close to your body.
Push back up to the starting position, and repeat.
7. Triceps Kickbacks
Triceps kickbacks are an isolation exercise that targets the triceps. They are included on the list because they effectively isolate and engage the triceps, promoting muscle definition and strength.
Triceps kickbacks also contribute to improved triceps endurance and tone.
How to do the Triceps Kickbacks
Start in a kneeling position with a dumbbell in each hand, elbows bent at a 90-degree angle.
Keeping your upper arms stationary, extend your forearms back until your arms are straight.
Pause, then slowly return to the starting position.
Make sure to keep your core engaged and avoid arching your back.
8. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. They are included on the list because the close hand positioning places greater emphasis on the triceps, promoting strength and muscle development.
Diamond push-ups also contribute to improved triceps strength and endurance.
How to do a Diamond Push-Up
Start in a classic push-up position, but place your hands close together with your thumbs and index fingers touching.
Keep your core engaged and back straight as you lower yourself down until your chest is close to the floor.
Push yourself back up, and focus on keeping your elbows close to your sides.
Make sure to keep your core engaged throughout the exercise to avoid arching your back.
Repeat for 8-12 reps.
9. Triceps Overhead Dumbbell Press
The triceps overhead dumbbell press is a compound exercise that targets the triceps, shoulders, and upper chest.
It is included on the list because it effectively engages the triceps while also involving the shoulders and chest, promoting overall upper body strength and muscle development. Triceps overhead dumbbell press also contributes to improved triceps stability and pressing strength.
How to do the Triceps Overhead Dumbbell Press
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
Raise the dumbbells over your head, keeping your elbows straight and your palms facing each other.
Lower the dumbbells slowly behind your head until your elbows are at a 90-degree angle.
Push the dumbbells back up to the starting position.
10. Triceps Bench Dips
Triceps bench dips are a bodyweight exercise that primarily targets the triceps and chest. They are included on the list because they effectively isolate and engage the triceps, promoting muscle development and strength.
Triceps bench dips also contribute to improved triceps endurance and stability.
How to do the Triceps Bench Dips
Place your hands on the edge of a bench with your fingers facing forward and your palms facing down.
Slide your butt off the bench so that your arms are fully extended.
Bend your elbows and lower yourself until your arms are at a 90-degree angle.
Push back up to the starting position.
Comments