A well-defined set of triceps workouts not only contributes to an impressive physique but also plays a crucial role in enhancing overall upper body strength and stability. If you’re looking to sculpt stronger triceps and elevate your fitness game, you’re in the right place. In this guide, we’ll explore the 20 top exercises that are tried and tested to help you achieve those coveted triceps gains. Whether you’re a seasoned gym-goer or just starting your fitness journey, these exercises cater to all levels, promising to transform your triceps and boost your confidence.
Triceps workouts
- Begin by placing your hands on parallel bars or a sturdy surface behind you.
- Lower your body by bending your elbows to a 90-degree angle.
- Push back up to the starting position using your triceps.
Push-Ups
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows until your chest almost touches the ground.
- Push back up to the starting position, engaging your triceps.
Close-Grip Bench Press
- Lie on a bench with your hands closer together than in a regular bench press.
- Lower the barbell to your chest and push it back up, focusing on your triceps.
Tricep Kickbacks
- Hold a dumbbell in each hand and bend forward at the waist.
- Extend your arms backward, squeezing your triceps at the top of the movement.
Skull Crushers
- Lie on a bench with a barbell or dumbbells.
- Lower the weight towards your forehead and extend your arms back up.
Diamond Push-Ups
- Assume a push-up position with your hands close together under your chest, forming a diamond shape.
- Perform push-ups, targeting the triceps.
Tricep Rope Pushdown
- Attach a rope handle to a cable machine and grasp it with both hands.
- Push the rope down while keeping your upper arms stationary.
Overhead Tricep Extension
- Hold a dumbbell or barbell with both hands overhead.
- Lower the weight behind your head and extend your arms upward.
Tricep Press
- Lie on your back, holding a barbell or dumbbell with arms fully extended.
- Lower the weight behind your head and press it up using your triceps.
Close-Grip Push-Ups
- Perform push-ups with your hands close together, targeting the triceps.
Tricep Pulldown
- Use a cable machine with a straight bar attachment.
- Pull the bar down, extending your arms fully and squeezing your triceps.
Tricep Push-Up
- Place your hands close to your chest and keep your elbows in as you perform push-ups.
One-Arm Tricep Pushdown
- Use a cable machine with a single-handle attachment.
- Extend one arm down at a time, focusing on each tricep individually.
Triceps workouts Bench Dips:
- Sit on the edge of a bench with your hands next to your hips.
- Lower your body by bending your elbows and then push back up.
Tate Press
- Lie on a bench with dumbbells in each hand.
- Lower the weights to your chest and then press them up while keeping your palms facing each other.
Bench Tricep Dip
- Similar to regular triceps workouts dips, but perform them on a flat bench to target the triceps differently.
Lying Tricep Extension
- Lie on a bench with a dumbbell in each hand, arms extended toward the ceiling.
- Lower the weights towards your forehead and press them back up.
Tricep Medicine Ball Push-Ups
- Place your hands on a medicine ball during push-ups to engage your triceps and improve stability.
Resistance Band Tricep Extension:
- Step on a resistance band and hold the other end with both hands.
- Extend your arms overhead against the resistance.
Tricep Diamond Pushdown
- Use a cable machine with a V-bar attachment.
- Perform pushdowns with your hands forming a diamond shape.
In conclusion, developing stronger triceps is not just about aesthetics; it’s about improving your functional strength and achieving a well-rounded upper body. The 20 exercises we’ve explored in this guide offer a comprehensive toolkit for anyone seeking to build more robust triceps. Remember, consistency and proper form are key to success in any fitness endeavor. By incorporating these exercises into your routine and gradually increasing the intensity, you’ll be well on your way to sculpting impressive triceps that not only look great but also enhance your overall physical performance. So, roll up your sleeves and embark on the journey to stronger, more defined triceps – your body will thank you for it.
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