Triceps are the muscles located at the back of the upper arm, and they play a crucial role in many upper body movements, including pushing and pulling. Strengthening your triceps not only enhances your physical appearance but also improves your overall upper body strength and power.
Effective Tricep Exercises
There are numerous triceps workouts that you can incorporate into your fitness routine. Some of the most effective triceps exercises include:
- Tricep Dips: This exercise targets the triceps, chest, and shoulders. You can perform tricep dips using a bench, chair, or parallel bars.
- Close Grip Bench Press: This is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders.
- Tricep Pushdowns: This exercise targets the lateral head of the triceps and can be performed using a cable machine or resistance band.
- Skull Crushers: This exercise targets the long head of the triceps and can be performed using a barbell or dumbbells.
- Overhead Tricep Extensions: This exercise targets the long head of the triceps and can be performed using a dumbbell or cable machine.
It’s essential to incorporate a variety of triceps exercises into your workout routine to ensure that you are targeting all aspects of the muscle. Varying your exercises also helps prevent plateauing and keeps your workouts interesting./
Tricep workout routine
If you’re looking to sculpt your arms, an intense tricep workout can help you achieve your goals. Here’s a workout routine that targets the triceps using a combination of exercises:
- Close Grip Bench Press: 3 sets of 8-12 reps
Lie down on a bench with your feet flat on the floor and your hands placed shoulder-width apart on the barbell. Lower the barbell to your chest, then push it back up to the starting position.
- Tricep Dips: 3 sets of 8-12 reps
Place your hands on a bench or parallel bars with your feet on the floor. Lower your body down by bending your elbows, then push yourself back up to the starting position.
- Overhead Tricep Extensions: 3 sets of 10-15 reps
Stand or sit with your feet shoulder-width apart, holding a dumbbell or a cable attachment in one hand. Raise the weight overhead, then bend your elbow to lower the weight behind your head. Raise the weight back up to the starting position.
- Skull Crushers: 3 sets of 10-15 reps
Lie down on a bench with your feet flat on the floor, holding a barbell or dumbbells in your hands. Lower the weight towards your forehead, then push it back up to the starting position.
- Tricep Pushdowns: 3 sets of 12-15 reps
Attach a rope or bar to a cable machine and stand facing it. Hold the rope or bar with your palms facing down and push it down towards the floor, then release it back up to the starting position.
- Diamond Push-Ups: 3 sets of 10-15 reps
Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down to the ground, then push yourself back up to the starting position.
- Cable Kickbacks: 3 sets of 12-15 reps
Stand facing a cable machine with a cable attachment in one hand. Lean forward slightly and raise your arm back behind you, keeping your elbow close to your body. Lower the weight back down to the starting position.
- Bench Dips: 3 sets of 12-15 reps
Sit on the edge of a bench with your hands placed behind you, fingers facing forward. Lower your body down by bending your elbows, then push yourself back up to the starting position.
- Tricep Extensions with Resistance Bands: 3 sets of 12-15 reps
Hold a resistance band with both hands and step on the center of the band with one foot. Raise your arms overhead, then lower the band behind your head. Raise the band back up to the starting position.
- One-Arm Dumbbell Tricep Extensions: 3 sets of 10-12 reps per arm
Stand or sit with your feet shoulder-width apart, holding a dumbbell in one hand. Raise the weight overhead, then lower it behind your head, keeping your elbow close to your head. Raise the weight back up to the starting position.
Incorporating a variety of exercises into your tricep workout routine can help you to target all areas of the triceps while preventing boredom and plateauing. Remember to focus on proper form and breathing throughout each exercise, and gradually increase the weight and intensity over time as your strength improves.