Table of Contents
- 1 1. Dips: The Ultimate Triceps Builder
- 1.1 2. Close-Grip Bench Press: Maximizing Triceps Activation
- 1.2 3. Skull Crushers: Targeting the Long Head of the Triceps
- 1.3 4. Tricep Pushdowns: Isolation for Sculpted Triceps
- 1.4 5. Overhead Tricep Extension: Strengthening the Entire Triceps
- 1.5 6. Diamond Push-Ups: Bodyweight Triceps Challenge
- 1.6 7. Tricep Kickbacks: Isolating the Triceps with Dumbbells
- 1.7 8. Cable Overhead Tricep Extension: Constant Tension for Growth
- 1.8 9. Close-Grip Push-Ups: Triceps Activation Anywhere, Anytime
- 1.9 10. Bench Dips: Triceps Burnout Finisher
1. Dips: The Ultimate Triceps Builder
If you’re looking for an exercise that targets your triceps like no other, dips are the way to go. This compound movement not only engages your triceps but also activates your chest and shoulders. To perform dips, grab the parallel bars and lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position, focusing on squeezing your triceps at the top of the movement.
2. Close-Grip Bench Press: Maximizing Triceps Activation
The close-grip bench press is a variation of the traditional bench press that places more emphasis on the triceps. By bringing your hands closer together on the barbell, you engage the triceps to a greater extent. Lower the barbell to your chest, keeping your elbows tucked in, and then press it back up. Make sure to maintain proper form and avoid locking out your elbows at the top of the movement.
3. Skull Crushers: Targeting the Long Head of the Triceps
If you want to specifically target the long head of your triceps, skull crushers are the exercise for you. Lie down on a bench and hold a barbell or dumbbells above your head with your arms extended. Lower the weight towards your forehead by bending at the elbows, and then extend your arms back to the starting position. Keep your upper arms stationary throughout the movement to fully engage the triceps.
4. Tricep Pushdowns: Isolation for Sculpted Triceps
Tricep pushdowns are a great isolation exercise that effectively targets the triceps. Attach a straight bar or rope to a cable machine and stand facing it. With your elbows close to your sides, push the bar or rope down until your arms are fully extended. Squeeze your triceps for a moment at the bottom of the movement, and then slowly bring the bar or rope back up.
5. Overhead Tricep Extension: Strengthening the Entire Triceps
The overhead tricep extension is an exercise that engages all three heads of the triceps. Stand or sit with a dumbbell or cable attachment held overhead. Lower the weight behind your head by bending at the elbows, and then extend your arms back up. Be careful not to let your elbows flare out to the sides during the movement.
6. Diamond Push-Ups: Bodyweight Triceps Challenge
For those who prefer bodyweight exercises, diamond push-ups are an excellent choice for targeting the triceps. Get into a push-up position, but instead of having your hands shoulder-width apart, bring them close together so that your index fingers and thumbs touch, forming a diamond shape. Lower your body until your chest touches your hands, and then push yourself back up.
7. Tricep Kickbacks: Isolating the Triceps with Dumbbells
Tricep kickbacks are a simple yet effective exercise that isolates the triceps. Hold a dumbbell in one hand and place your opposite knee and hand on a bench for support. Extend your arm straight back, squeezing your triceps at the top of the movement, and then slowly lower the weight back down. Repeat on the other arm to maintain balanced tricep development.
8. Cable Overhead Tricep Extension: Constant Tension for Growth
Similar to the overhead tricep extension, the cable version allows for constant tension on the triceps throughout the movement. Attach a rope or straight bar to a cable machine and stand facing away from it. Lower the attachment behind your head by bending at the elbows, and then extend your arms back up. Keep your upper arms stationary and avoid using momentum to maximize the effectiveness of the exercise.
9. Close-Grip Push-Ups: Triceps Activation Anywhere, Anytime
Close-grip push-ups are a versatile exercise that can be done anywhere, making them perfect for targeting the triceps when you don’t have access to a gym. Get into a push-up position with your hands close together, directly under your chest. Lower your body until your chest is just above the ground, and then push yourself back up. Remember to keep your elbows close to your sides throughout the movement.
10. Bench Dips: Triceps Burnout Finisher
When you’re ready to really challenge your triceps, finish off your workout with bench dips. Position your hands behind you on a bench or step, with your fingers pointing forward. Lower your body by bending at the elbows until your upper arms are parallel to the floor, and then push yourself back up. For an added challenge, elevate your feet on another bench or step.
By incorporating these 10 exercises into your gym routine, you’ll be well on your way to building strong and sculpted triceps. Remember to vary your workouts, increase the weight gradually, and always prioritize proper form to avoid injury and maximize results. Get ready to show off those toned triceps and feel confident in every sleeveless outfit you wear!