Best Tricep Workouts

Best Tricep Workouts

Do you want to build strong, defined triceps that make you feel confident and powerful? Look no further than these top tricep workouts that are sure to give you the results you’re looking for.

The triceps are a crucial muscle group that often get overlooked in favor of bicep curls and other arm exercises. However, building strong triceps is essential for overall arm strength and aesthetics. Not only will these workouts help you achieve toned, defined arms, but they will also improve your overall upper body strength and help you perform everyday tasks with ease. So, let’s dive into the best tricep workouts that will have you feeling strong and confident in no time.

Tricep Dips

Tricep Dips

Tricep dips are a bodyweight exercise that target the triceps, the muscles located at the back of the upper arm. This exercise is great for building strength and definition in the triceps, which are important for pushing movements like push-ups and bench presses.

To perform tricep dips, start by sitting on the edge of a sturdy chair or bench with your hands gripping the edge of the seat. Your fingers should be pointing forward and your palms should be facing down. Walk your feet forward until your hips are off the seat and your knees are bent at a 90-degree angle. This is your starting position.

Next, lower your body by bending your elbows until your upper arms are parallel to the ground. Keep your elbows close to your body and your shoulders down and back. Pause for a moment at the bottom of the movement, then push yourself back up to the starting position by straightening your arms.

Repeat for 10-15 reps, or as many as you can do with good form. As you get stronger, you can increase the difficulty by placing your feet on a higher surface or adding weight to your lap.

The benefits of tricep dips include increased tricep strength and definition, improved upper body pushing strength, and better overall arm aesthetics. This exercise can also help improve shoulder stability and mobility, as well as core strength and stability.

Close-grip bench press

Closegrip Bench Press

The close-grip bench press is a strength training exercise that primarily targets the triceps, but also works the chest and shoulders. To perform this exercise, lie on a flat bench with your feet flat on the floor and grasp the barbell with a grip that is narrower than shoulder-width apart. Lower the barbell to your chest, keeping your elbows close to your body, and then press it back up to the starting position.

The close-grip bench press is an effective exercise for building upper body strength and muscle mass. It is particularly beneficial for those looking to improve their bench press, as it targets the triceps, which are often a weak point for many lifters. Additionally, the close-grip bench press can help improve overall chest and shoulder development, as well as increase triceps size and definition.

However, it is important to use proper form when performing this exercise to avoid injury. Keep your elbows close to your body throughout the movement, and avoid flaring them out to the sides. Additionally, make sure to use a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger.

Skull Crushers

Skull Crushers

Skull crushers, also known as lying triceps extensions, are a popular exercise for targeting the triceps muscles. This exercise involves lying on a bench with a barbell or dumbbells and extending the arms overhead, lowering the weight towards the forehead or “skull” and then extending the arms back up to the starting position.

To perform skull crushers, start by lying on a flat bench with your feet flat on the ground and your head at the end of the bench. Hold a barbell, dumbbells, or a band with an overhand grip and extend your arms straight up towards the ceiling. Slowly lower the weight towards your forehead, keeping your elbows stationary and close to your head. Pause briefly at the bottom of the movement, then extend your arms back up to the starting position.

Skull crushers are an effective exercise for building strength and size in the triceps muscles. They also engage the shoulders and chest to a lesser extent. By isolating the triceps, skull crushers can help improve overall arm strength and definition. Additionally, strong triceps can help with pushing movements such as bench press and overhead press. It is important to use proper form and start with a lighter weight to avoid injury and maximize the benefits of this exercise.

Tricep Pushdowns

Tricep Pushdowns

Tricep pushdowns are a popular exercise that targets the triceps, the muscles located at the back of the upper arm. This exercise is typically performed using a cable machine with a rope or bar attachment.

To perform tricep pushdowns, stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the rope or bar attachment with an overhand grip and bring it down to your waist, keeping your elbows close to your sides. From here, extend your arms down until they are fully straightened, then slowly return to the starting position.

Tricep pushdowns are a great exercise for building strength and definition in the triceps. They can also help improve overall upper body strength and stability. Additionally, tricep pushdowns can be modified by changing the grip or attachment used, allowing for variation in the exercise and targeting different areas of the triceps.

Overhead Tricep Extensions

Overhead Tricep Extensions

The overhead tricep extension is a strength training exercise that targets the triceps muscles located at the back of the upper arm. This exercise is performed by holding a weight or resistance band with both hands and extending the arms overhead, then bending the elbows to lower the weight behind the head and extending the arms back up to the starting position.

The benefits of overhead tricep extensions include increased strength and definition in the triceps muscles, improved upper body stability, and enhanced performance in activities that require pushing or pulling movements. This exercise can also help to improve posture and reduce the risk of shoulder and elbow injuries.

To perform overhead tricep extensions, start by standing with your feet shoulder-width apart and holding a weight or resistance band with both hands. Raise the weight overhead, keeping your elbows close to your ears and your palms facing up. Slowly bend your elbows to lower the weight behind your head, then extend your arms back up to the starting position. Repeat for several repetitions, making sure to keep your core engaged and your back straight throughout the exercise.

As with any exercise, it is important to use proper form and start with a weight or resistance band that is appropriate for your fitness level. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.

Diamond Push-Ups

Diamond Pushups

Diamond push-ups are a variation of the traditional push-up that targets the triceps, chest, and shoulders. This exercise is performed by placing your hands close together in a diamond shape, with your thumbs and index fingers touching to form a triangle.

To perform a diamond push-up, start in a plank position with your hands directly under your shoulders and your feet hip-width apart. Place your hands close together in the diamond shape and lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position and repeat for the desired number of reps.

The benefits of diamond push-ups include increased triceps and chest strength, improved shoulder stability, and enhanced overall upper body strength. This exercise also engages the core muscles, helping to improve overall stability and balance. Additionally, diamond push-ups can be modified to suit different fitness levels by adjusting the number of reps or the position of the hands.

Cable Tricep Extensions

Cable Tricep Extensions

Cable tricep extensions are a strength training exercise that target the triceps muscles located at the back of the upper arm. This exercise is performed using a cable machine, which provides constant tension throughout the movement.

To perform cable tricep extensions, start by attaching a rope or straight bar to the cable machine at the highest setting. Stand facing away from the machine and grasp the rope or bar with an overhand grip. Bring your elbows in close to your head and keep them stationary throughout the movement. Slowly extend your arms down towards the floor, keeping your elbows in place. Pause briefly at the bottom of the movement, then slowly return to the starting position.

The benefits of cable tricep extensions include increased strength and muscle mass in the triceps, improved arm definition, and enhanced overall upper body strength. This exercise is also effective for improving functional movements such as pushing and pulling, making it a great addition to any strength training routine.

Tricep Kickbacks

Tricep Kickbacks

Tricep kickbacks are a strength training exercise that target the triceps muscles located at the back of the upper arm. This exercise is great for toning and strengthening the triceps, which are important for everyday activities such as pushing and pulling.

To perform tricep kickbacks, start by standing with your feet shoulder-width apart and holding a band or dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your elbows up to your sides, with your forearms parallel to the ground and the dumbbells in your hands. From this position, extend your arms straight back, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for the desired number of reps.

The benefits of tricep kickbacks include increased arm strength and muscle tone, improved posture, and reduced risk of injury in the upper body. This exercise can also help to improve overall upper body strength and stability, making it a great addition to any strength training routine.

Bench Dips

Bench Dips

Bench dips are a bodyweight exercise that primarily targets the triceps, but also engages the chest and shoulders. This exercise can be done anywhere with a sturdy bench or chair, making it a convenient addition to any workout routine.

To perform bench dips, start by sitting on the edge of a bench or chair with your hands gripping the edge of the seat beside your hips. Walk your feet forward until your knees are bent at a 90-degree angle and your feet are flat on the ground. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position.

Bench dips are a great exercise for building strength and definition in the triceps, which are important for pushing movements like push-ups and bench presses. They also engage the chest and shoulders, helping to tone and strengthen the upper body. Additionally, bench dips can improve overall upper body stability and balance, making them a valuable exercise for athletes and fitness enthusiasts of all levels.

Rope Tricep Pushdowns

Rope Tricep Pushdowns

Rope tricep pushdowns are a popular exercise that targets the triceps muscles in the upper arm. This exercise is performed using a cable machine with a rope attachment.

To perform rope tricep pushdowns, stand facing the cable machine with your feet shoulder-width apart. Grasp the rope attachment with an overhand grip and bring your elbows to your sides. Keeping your elbows stationary, extend your arms downward until they are fully extended. Hold for a moment, then slowly return to the starting position.

The benefits of rope tricep pushdowns include strengthening and toning the triceps muscles, which can improve overall arm strength and appearance. This exercise can also help to improve shoulder stability and reduce the risk of injury. Additionally, rope tricep pushdowns can be modified by adjusting the weight or using different attachments, making it a versatile exercise for individuals of all fitness levels.