When it comes to achieving sculpted and defined arms, tricep exercises are the key to success. In this blog, we have detailed 20 highly effective tricep workouts that will help you build strength and tone in your upper arms. Remember that tricep muscle has three main parts that are known as the long head, the lateral head and the medial head. The blog provides tricep exercises to strengthen and build all three part. These exercises are suitable for beginners and fitness enthusiasts alike, and the blog provides in-depth guidance on the proper technique for each exercise.
20 Result Oriented Tricep Workouts
Tricep dips are an excellent bodyweight exercise to target your triceps. To perform this tricep exercise, place your hands on parallel bars or a sturdy bench, lower your body by bending your elbows, and then push yourself back up. Read a comprehensive blog on Bicep workouts.
Tricep push-ups are a modification of standard push-ups. To perform this tricep exercise correctly, keep your hands close together under your shoulders as you perform push-ups, ensuring your elbows stay close to your torso.
This tricep exercise, Diamond push-ups, intensify the tricep engagement by placing your hands under your chest in a diamond shape. Lower your body while keeping your elbows close to your sides in order to make this tricep workout more effective and result oriented.
Overhead Tricep Extension
This tricep workout uses resistance. Perform by using a dumbbell or resistance band, raise the weight overhead and then bend your elbows to lower it behind your head. Extend your arms to return to the starting position.
Tricep kickbacks involve using dumbbells. To perform this tricep workout, bend at your hips and knees, lean forward, and extend your arms backward to work your triceps. Return to the starting position.
Tricep Press: Best Tricep Workout
Lying on a bench, perform tricep presses with a barbell or EZ curl bar. Lower the weight behind your head by bending your elbows, then push it back up, emphasizing the long head of the triceps in this tricep exercise.
Skull Crushers with an EZ Curl Bar
Similar to the tricep press, skull crushers target the long head of the triceps. Lie on a bench, hold the bar with a narrow grip, and lower it toward your forehead before extending your arms.
Behind-the-Back Tricep Extension
With a dumbbell in each hand, extend your arms overhead. Bend your elbows to lower one dumbbell behind your head, targeting your triceps. Extend your arms to return to the starting position.
Tricep Diamond Push-Ups
Start this tricep exercise by placing your hands close together beneath your chest, tricep diamond push-ups intensify tricep engagement during push-ups. Keep your elbows close to your sides as you perform the exercise.
Cross-Body Tricep Dips
Perform this tricep workout by using parallel dip bars, perform tricep dips with a cross-body twist. As you dip, cross one arm over to the opposite hip and then switch sides, adding an extra challenge to your triceps. Read this blog for a comprehensive detail of 30 leg exercises.
Kettlebell Tricep Extensions
In order to perform this tricep workout accurately, hold a kettlebell with both hands and extend your arms overhead. Bend your elbows to lower the kettlebell behind your head, and then push it back up. This exercise is a great alternative to traditional dumbbell exercises.
Barbell Standing Triceps Extension
Using a barbell, stand and extend the weight overhead. Bend your elbows to lower the bar behind your head, targeting your triceps, and then extend your arms to return to the starting position of this tricep exercise.
Barbell Lying Triceps Extension
To perform this tricep workout, start by lying on a bench, hold a barbell with your arms extended over your chest. Bend your elbows to lower the bar toward your forehead and then extend your arms to the starting position.
Bench dips are a classic tricep exercise that uses bodyweight. To perform this tricep workout, lower your body by bending your elbows while keeping your back close to the bench, then push yourself back up.
Perform close-grip push-ups by placing your hands near each other beneath your shoulders. As you do push-ups, ensure your elbows stay close to your torso to maximize tricep engagement. You may want to read this blog on effective shoulder exercises.
Dumbbell Lying Triceps Extension
Lying on a bench, hold a dumbbell in each hand and extend your arms over your chest. Bend your elbows to lower the dumbbells towards your forehead, then extend your arms back up.
Dumbbell Standing Triceps Extension
In the start of this tricep workout, hold a dumbbell in both hands, extend it overhead, and bend your elbows to lower it behind your head. Extend your arms to return to the starting position, targeting your triceps.
Overhead Cable Triceps Extension
Using a cable machine for this tricep workout, stand with your back to the machine, hold the rope attachment, and extend your arms overhead. Bend your elbows to lower the rope behind your head, then extend your arms to the starting position.
Tricep Bodyweight Extension
This bodyweight exercise focuses on tricep engagement. Perform dips between parallel bars, keeping your elbows close to your body, to target your triceps effectively during this tricep workout.
Tricep Pushdown With Rope
Using a cable machine and a rope attachment, stand upright, hold the rope with your palms facing down, and extend your arms, keeping your elbows close to your sides. Return to the starting position. Read here for more on shoulder workouts.
Incorporating These Tricep Workouts
To ensure a well-rounded and effective tricep workout, incorporate these exercises into your routine. In order to get early results, do the following.
- Pay attention to proper form,
- gradually increase the intensity of your workouts, and
- add variety to continually challenge your triceps. Never forget that consistency is the key to success.
Whether you aim to tone, strengthen, or define your triceps, these exercises are vital components of a successful full body fitness routine.