Having well-defined and strong arms is one of the primary goals for many fitness enthusiasts. The triceps muscle is one of many that contributes significantly to arm strength and size. The triceps muscle, which is found on the rear of the upper arm, is in charge of arm extension. Use triceps workouts in your exercise routine if you want to develop bigger, stronger arms.
Did you know that 60% of your upper arm is actually made up of your triceps? Simply said, if you want to develop size and definition, you must pay close attention to your triceps. Gaining greater muscle and strength by working on your triceps will also help you perform better in other fitness activities. The exercises below will help you target your triceps from various angles, providing maximum stimulation and growth. Let’s dive in!
1. Close Grip Bench Press
The close grip bench press is an effective triceps exercise that targets all three heads of the muscle. To perform this exercise, follow these steps:
- Lie down on a flat bench and grip the barbell with your hands placed shoulder-width apart. Make sure your grip is slightly narrower than shoulder width. Your hands should be closer together than they would be for a regular bench press.
- Plant your feet firmly on the ground and keep your back flat against the bench.
- Lower the barbell slowly towards your chest, keeping your elbows close to your body. Make sure your wrists are straight and your forearms are perpendicular to the ground.
- Pause briefly when the barbell touches your chest. Then press the barbell back up to the starting position. Exhaling as you push the weight up.
- Repeat for 3-4 sets of 8-12 reps.
Make sure to use proper form and technique when performing the close grip bench press, as incorrect form can lead to injury. Keep your elbows close to your body throughout the exercise. Focus on contracting your triceps as you push the barbell back up.
2. Triceps Dips
Triceps dips are a great bodyweight exercise that works the triceps muscle, along with the chest and shoulders. To perform this exercise, follow these steps:
- Find a parallel bar or use two stable chairs. Place your hands on the bars or chairs, keeping your feet on the ground.
- Lower your body down by bending your elbows, keeping your back straight. Your elbows should be pointing straight back, not out to the sides.
- Lower yourself until your elbows form a 90-degree angle. Then push your body back up to the starting position. Exhaling as you push.
- Repeat for 3-4 sets of 8-12 reps.
Make sure to use proper form and technique when performing triceps dips. Keep your core tight, and avoid swinging your legs or using momentum to push yourself up. If you’re new to the exercise, you can start with assisted dips by using a resistance band or having a partner assist you. As you get stronger, you can gradually increase the difficulty by using a dip belt or adding weights.
3. Skull Crushers
Skull crushers, also known as lying triceps extensions, are an effective triceps isolation exercise. Skull crushers specifically target the long head of the triceps muscle. To perform this exercise, follow these steps:
- Lie down on a flat bench and hold a barbell or dumbbells with your hands. Extend your arms straight up over your chest, keeping your elbows close to your body.
- Lower the weight towards your forehead, keeping your elbows stationary. Your upper arms should remain perpendicular to the ground throughout the exercise.
- Pause briefly when the weight is near your forehead. Then lift the weight back up to the starting position. Exhaling as you push the weight up.
- Repeat for 3-4 sets of 8-12 reps.
Make sure to use proper form and technique when performing skull crushers. Keep your elbows close to your body throughout the exercise, and avoid lowering the weight too close to your face to prevent injury. You can perform this exercise using a barbell, dumbbells, or an EZ curl bar depending on your preference. You can also perform this exercise using an incline bench to target the upper portion of the triceps muscle.
4. Overhead Triceps Extension
The overhead triceps extension is a great exercise that targets the long head of the triceps muscle. To perform this exercise, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell or a barbell overhead with both hands. Your palms should be facing up, and your arms should be fully extended.
- Lower the weight behind your head by bending your elbows. Keep your elbows close to your ears throughout the exercise.
- Pause briefly when the weight is near your shoulders. Then lift the weight back up to the starting position. Exhaling as you push up.
- Repeat for 3-4 sets of 8-12 reps.
Make sure to use proper form and technique when performing the overhead triceps extension. Keep your core tight, and avoid arching your back or leaning forward. You can perform this exercise using a single dumbbell or a barbell, depending on your preference. If using a dumbbell, hold the weight with both hands around the top of the dumbbell, with your palms facing up. If using a barbell, hold the weight with an overhand grip.
5. Cable Triceps Pushdown
The cable triceps pushdown is a great exercise that targets the lateral head of the triceps muscle. To perform this exercise, attach a rope or a straight bar to a cable machine. Stand facing the machine and grasp the rope or bar with an overhand grip. Push the rope or bar down towards your thighs, keeping your elbows stationary. Raise the weight back up to the starting position, exhaling as you do so. Repeat for 3-4 sets of 8-12 reps.
6. Diamond Push-Ups
Diamond push-ups are a variation of traditional push-ups that target the triceps muscle. To perform this exercise, get into a push-up position with your hands close together, forming a diamond shape with your fingers. Now lower your body down while keeping your core nice and tight and straight. keep your elbows close to your body. Push your body back up to the starting position. Exhaling as you push up. Repeat for 3-4 sets of 8-12 reps.
7. One-Arm Dumbbell Triceps Extension
The one-arm dumbbell triceps extension is a unilateral exercise that targets the long head of the triceps muscle. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell with one hand. Raise the dumbbell above your head, keeping your elbow close to your ear. Lower the dumbbell behind your head, bending your elbow. Raise the weight back up to the starting position, exhaling as you do so. Repeat for 3-4 sets of 8-12 reps on each arm.
Conclusion
Incorporating these 7 superior triceps exercises in your workout routine will help you achieve bigger and stronger arms. These exercises target the triceps muscle from various angles, providing maximum stimulation and growth. Remember to perform each exercise with proper form and technique, and gradually increase the weight and reps over time.
FAQs
How often should I train my triceps?
You can train your triceps 2-3 times a week, allowing at least 48 hours of rest between each workout.
Can I perform these exercises using resistance bands?
Yes, you can perform most of these exercises using resistance bands as a great alternative to weights.
Can I train my triceps without weights?
Yes, you can perform bodyweight exercises like triceps dips and diamond push-ups to train your triceps.
Can I perform all these exercises in one workout?
Yes, you can perform all these exercises in one workout, but it’s recommended to divide them into different workouts to avoid overtraining.
Can I replace the cable triceps pushdown with the rope pushdown?
Yes, the rope pushdown is a great alternative to the cable triceps pushdown, targeting the same muscle group.
References and Further Reading
- Spruce, M. (n.d.). Most effective triceps exercises. Verywell Fit. Retrieved from https://www.verywellfit.com/most-effective-triceps-exercises-1231027
- Bodybuilding.com. (n.d.). The 10 best muscle-building triceps exercises! Bodybuilding.com. Retrieved from https://www.bodybuilding.com/content/the-10-best-muscle-building-triceps-exercises.html
- Men’s Health. (n.d.). The best tricep workouts and exercises for men. Men’s Health. Retrieved from https://www.menshealth.com/fitness/g19547150/best-tricep-workouts/
- Men’s Journal. (n.d.). 15 best tricep exercises and workouts of all time. Men’s Journal. Retrieved from https://www.mensjournal.com/health-fitness/15-best-tricep-exercises-and-workouts-of-all-time-mens-journal
- SELF. (n.d.). The best triceps exercises. SELF. Retrieved from https://www.self.com/gallery/best-triceps-exercises
- Muscle & Strength. (n.d.). Triceps exercises. Muscle and Strength. Retrieved from https://www.muscleandstrength.com/exercises/triceps
- Everyday Health. (n.d.). Top exercises for stronger triceps. Everyday Health. Retrieved from https://www.everydayhealth.com/fitness/top-exercises-for-stronger-triceps/
