Strong arms are essential for almost every upper-body movement you perform each day, and your triceps are often the serious lifters. Tricep workouts give you the most effective triceps muscles, so you should perform these exercises with your routines. Muscular triceps are essential for training other muscle groups, so you should add unique tricep workouts.
The triceps comprise two-thirds of your arm muscle, so building your triceps is a must if you want bigger arms. Everyone has a different approach and tricep workouts, so you should follow the strict routines for building your triceps. The triceps have three distinct heads. These include the long head, the lateral head, and the medial head. All of these contract during tricep workouts, but some moves highlight different parts of the triceps.
The best way to build solid and muscular triceps is to choose the best exercises that hit all those muscle fibers from every angle of the tricep. So, sometimes, you have to train your triceps in good manners to stimulate new levels of growth in your arms. It would help if you incorporated the most effective tricep workouts and exercises to get fantastic results.
The Best 8 Tricep Workouts and Exercises
This article explores the best tricep exercises that give you excellent results and grow your triceps muscles. So, look at the best eight tricep workouts and follow the guidelines for performing them at suitable angles.
- Triceps kickbacks
- Triceps dips
- Diamond pushups
- Close-grip bench press
- Overhead triceps extension
- Bar pushdowns
- Rope pushdowns
- Standing overhead cable triceps
1. Triceps kickbacks
You must resist gravity to raise and lower the weight by leaning forward. The secret to this exercise is to stretch your forearm behind you while using your shoulder to stabilize your upper arm. Triceps kickbacks are also included in the best variations of tricep workouts.
How to do it:
- Place the right foot on a step or platform, allowing the arm to fall straight below the shoulder, or rest the right forearm on the thigh to support the back.
- Grasp a weight with your left hand and bring your elbow to your chest.
- Extend your arm behind you while maintaining that elbow position, paying particular attention to contracting your triceps muscle.
- Return by lowering the forearm to roughly 90 degrees.
- Throughout the exercise, pay close attention to keeping the upper arms motionless against the torso.
2. Triceps dips
To keep this maneuver safe and prevent straining your shoulders, keep your hips close to the chair or bench. If you experience any shoulder pain, avoid doing this exercise. Instead, keep your shoulders down and away from your ears. It is also one of the more challenging varieties of tricep workouts.
How to do it:
- Extend your legs in front of you while placing your palms on a bench or chair, or use dip bars if they’re accessible.
- Your upper arms should parallel the floor as you lower your torso, but not much lower.
- To raise yourself, extend your elbows.
3. Diamond pushups
The diamond pushup is the most challenging exercise for the triceps on this list. Try this exercise on your knees and gradually work your way up to your toes, as it takes excellent upper body strength. A simple bodyweight move is among the best tricep workouts, especially working the lateral head.
How to do it:
- Put your hands together in the pushup position so that your thumbs and index fingers connect to form a diamond. It is how you complete the diamond pushup.
- Lower your body until your chest almost touches the floor while maintaining your torso in line with your hips and your core braced.
- To go back to the beginning position, press through your hands.
4. Close-grip bench press
This exercise also works much of the chest, which may be why it works the triceps less than other workouts. It does not imply that you should not perform this workout. If you target the triceps and chest in the same workout, it might be an excellent exercise. It is included in the best activities of tricep workouts.
How to do it:
- Place a barbell between your hands about shoulder-width apart while lying on a bench or step.
- Bent elbows and the barbell slightly above the ribcage are the starting positions for this exercise.
- Tense your triceps as you press the weight straight over your ribcage.
5. Overhead triceps extension
It is an exercise that you may do standing or sitting. It may seem surprising, but sitting makes this workout feel more difficult. Additionally, sitting on an exercise ball requires greater core strength. It is one of the best exercises for tricep workouts.
How to do it:
- Maintain a straight back, whether sitting on a chair, bench, ball, or stand. With both hands, raise a weight above your head.
- Lower the weight behind your head until your elbows are at roughly a 90-degree angle, keeping your biceps close to your ears and your elbows facing forward.
- Arms should be straight. The triceps should be contracted, then repeated. Keep your abs tight throughout the workout, and refrain from arching your back.
6. Bar pushdowns
This exercise can also be performed at home with an exercise band and a small pole or bar threaded through the handles. It is typically performed on a cable machine at the gym with a bit of bar attachment. It is also a great exercise on the list of tricep workouts.
How to do it:
- Position yourself before a cable machine and maintain a 90-degree bend in your elbows while holding onto the bar.
- As you stretch your arms, contract your triceps while pushing down on the bar with your elbows still.
- Without lifting the elbows, raise the bar back to roughly chest height and repeat.
7. Rope pushdowns
A cable machine with a rope attachment is typically used for the rope pushdown. Rope pushdown is one of the most challenging exercises for tricep workouts. The goal is to activate the triceps muscle by spreading the rope at the bottom of the exercise.
How to do it:
- Start the workout with your elbows bent at a 90-degree angle, holding the rope close to the knotted ends on a cable machine equipped with a rope attachment. It would help if you positioned your elbows next to your body.
- Contract your triceps and extend your arms, lowering your hands to the floor and spreading the rope to either side.
- Return to the starting position with the forearms, then repeat.
8. Standing overhead cable triceps
The standing overhead cable triceps extension is an excellent exercise for tricep workouts. This extending motion attracts muscle fibers and improves blood flow. Reach behind your head to achieve the best pump and activate your triceps’ long pilot.
How to do it:
- Pull the rope behind your head and turn away from the station after adjusting the cable attachment to a low or high position.
- Extend your elbows explosively, out in front of your eyes if you’re tall, and overhead if you’re quiet.
- Lower the weight in three seconds, then hold it there for two more. Stretch out and hold the final rep of every set for 15 seconds.
People Also Ask
How do I warm up the triceps muscle?
Stretch your triceps with a towel, perform some chaturanga, and then use a small resistance band to extend. Before reaching for the iron, these are great methods to warm up. Warming up is essential, just like any program. One excellent way to prepare the muscles for honest work is to engage them with bodyweight exercises.
Are bodyweight exercises suitable for tricep workouts?
Yes, bodyweight activities that target the triceps, such as pushups and dips, are very beneficial. Without equipment, these triceps workouts work various muscles and increase triceps strength and endurance. You must add these to your routines to get excellent results.
Are there any alternatives to traditional tricep exercises?
Yes! There is diversity in targeting the triceps, with variations like tricep dips utilizing different equipment, tricep pushdowns with cables, or tricep rope extensions. Exercise plateaus can be avoided, and workouts can be kept interesting by experimenting with other routines.
What is the significance of varying hand positions in tricep exercises?
Exercises such as tricep extensions and pushups target different regions of the triceps with varying hand positions. For example, a narrow grasp targets the triceps’ lateral head, whereas a more comprehensive hold could work the long head more.
Conclusion
Keep in mind that consistency is essential. Tricep strength and definition will become more pronounced with time if you regularly incorporate these workouts into your program and challenge yourself. For well-rounded tricep workouts, pay attention to your body, warm up sufficiently, and gradually push your boundaries.
It takes commitment, the proper form, and a variety of workouts to develop toned and powerful triceps. You may build stronger, more defined arms and increase the strength and fitness of your upper body by implementing these eight effective tricep routines.
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