Looking to build muscle in your triceps? Want to take your upper body workout to the next level? Then you’re in the right place! In this article, we’ll guide you towards the 8 best tricep exercises that will help you sculpt and strengthen those muscles, giving you the definition you’ve always wanted.
1. Tricep Dips: Start by sitting on a bench with your hands beside your hips, fingers facing forward and holding onto the edge. Lower your body towards the floor by bending your elbows until they are at a 90-degree angle. Push yourself back up to the starting position and repeat. This exercise is great for targeting the triceps and can be done at home or at the gym.
2. Skull Crushers: Lie down on a bench with a barbell held straight above your shoulders, arms extended. Bend your elbows, bringing the barbell down towards your forehead. Keep your upper arms stationary and your elbows in line with your shoulders. Extend your arms back up to the starting position and repeat.
3. Tricep Pushdowns: Stand upright with a cable machine, grasping the bar with an underhand grip. Keep your elbows by your sides, forearms parallel to the floor. Push the bar down towards your thighs, extending your arms fully. Slowly return to the starting position and repeat.
4. Overhead Tricep Extensions: Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Lift the weight overhead, bending at the elbows and lowering the weight behind your head. Extend your arms back up to the starting position and repeat.
5. Tricep Kickbacks: Start by bending forward at the waist, with a dumbbell in each hand, palms facing your torso. Keep your upper arms stationary and extend your forearms backwards, squeezing your triceps at the top of the movement. Slowly return to the starting position and repeat.
6. Close Grip Bench Press: Lie down on a bench and hold the barbell with a grip that is narrower than shoulder-width, palms facing forward. Lower the barbell towards your chest, keeping your elbows tucked in. Push the barbell up towards the starting position and repeat.
7. Diamond Push-Ups: 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 towards the floor, bending your elbows and keeping them close to your sides. Push yourself back up to the starting position and repeat.
8. Single Arm Cable Tricep Pushdowns: Stand upright with a cable machine, grasping the handle with one hand. Keep your elbow by your side, forearm parallel to the floor. Push the handle down towards your thigh, extending your arm fully. Slowly return to the starting position and repeat with the other arm.
Remember, when performing these exercises, it’s important to maintain proper form and technique. Start with a weight that is challenging but allows you to complete the full range of motion with proper form. As you become stronger, gradually increase the weight to continue challenging your muscles and promoting growth. So get ready to work up a sweat and start incorporating these tricep exercises into your next upper body workout!
Best Tricep Exercises For Your Next Upper Body Workout
If you’re looking to target your triceps and add some definition to your upper body, then incorporating these 8 tricep exercises into your next workout is a must. Whether you’re at the gym or working out from home, these exercises will give you a killer tricep burn and help you build strength in your arms.
1. Push-Ups
Push-ups are a classic exercise that target not only your chest but also your triceps. Place your hands slightly wider than shoulder-width apart and lower yourself down until your elbows reach a 90-degree angle. Push yourself back up, exhale as you go. Repeat for 3 sets of 10 reps or more if you’re up for the challenge.
2. Dips
Dips are another great compound exercise that targets your triceps, shoulders, and chest. Find a sturdy chair or bench, place your hands shoulder-width apart on the edge, and lower your body down until your elbows reach a 90-degree angle. Push yourself back up, using your triceps to assist you. Repeat for 3 sets of 10 reps.
3. Tricep Extensions
Tricep extensions can be done with dumbbells, a barbell, or a cable machine. Start with your arms overhead, elbows bent at a 90-degree angle. Lower the weight behind your head, keeping your upper arms still. Straighten your arms and lift the weight back up to the starting position. Repeat for 3 sets of 10 reps.
4. Tricep Kickback
Grab a dumbbell in your right hand. Bend your knees and hinge forward at the waist, keeping your back straight. Start with your right arm bent at a 90-degree angle and kick it back, straightening your arm. Lower it back down to the starting position and repeat for 10 reps on each side. Make sure to keep your upper arm still throughout the movement.
5. Tricep Pushdown
Attach a rope or a straight bar to a cable machine. Stand upright with your feet shoulder-width apart and your knees slightly bent. Grab the rope or bar with an overhand grip and push it down, fully extending your arms. Return to the starting position and repeat for 3 sets of 10 reps. Keep your elbows close to your sides.
6. Skull Crushers
Lie on a bench with a barbell or dumbbells in your hands. Hold the weight above your forehead, arms fully extended. Bend your elbows, lowering the weight towards your forehead. Be careful not to hit your forehead. Extend your arms again, lifting the weight back up to the starting position. Repeat for 3 sets of 10 reps.
7. Close-Grip Bench Press
Lie on a bench with a barbell in your hands, hands shoulder-width apart. Lower the bar down towards your chest, keeping your elbows close to your sides. Push the bar back up to the starting position, exhaling as you go. Repeat for 3 sets of 10 reps.
8. Overhead Tricep Extension
Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Raise the weight overhead, fully extending your arms. Lower the weight behind your head, keeping your upper arms still. Extend your arms again, lifting the weight back up to the starting position. Repeat for 3 sets of 10 reps.
Remember to warm up before starting your workout and stretch your triceps afterwards to prevent injury. Take rest days in between workouts to allow your muscles to recover and grow stronger. If you’re new to these exercises or lifting weights in general, consider working with a personal trainer to ensure proper form and technique.
Fitness Tips: Best Tricep Exercises with Dumbbells
If you’re looking to build strong and toned triceps, incorporating dumbbell exercises into your workout routine is a great idea. Dumbbells provide a whole new level of challenge, allowing you to target your triceps from different angles and work the muscles in a more effective way. Here are six of the best tricep exercises you can do with dumbbells:
1. Tricep Kickbacks: Start by holding a dumbbell in each hand, palms facing inwards. Take a step forward with one foot, and bend your upper body forward from the hips. Keep your elbows close to your sides and straighten your arms behind you, squeezing your triceps at the top of the movement.
2. Overhead Dumbbell Extension: Sit on a flat bench with a dumbbell in each hand. Bring the dumbbells up to shoulder level, palms facing in. On the exhale, extend your arms overhead without bending your elbows, feeling a stretch in your triceps. Lower the dumbbells back down behind your head and repeat for the desired number of repetitions.
3. Skull Crusher: Lie on a bench with a dumbbell in each hand, palms facing inwards. Lift the dumbbells towards the ceiling, directly over your shoulders. Lower the weight towards your forehead by bending your elbows, and then extend your arms back up. Keep your elbows in a fixed position throughout the exercise.
4. Tricep Pushdown: Stand in front of a cable machine or resistance band with an attachment on the high pulley. Grip the handle or band with both hands, palms facing down. Keeping your upper arms stationary, push the handle or band downwards by straightening your elbows. Control the movement as you return to the starting position.
5. Dips: Stand in front of a bench or ledge and place your hands shoulder-width apart, palms resting on the bench. Lower yourself by bending your elbows, keeping your body close to the bench until your upper arms are parallel to the ground. Push yourself back up to the starting position and repeat.
6. Reclined Dumbbell Circles: Lie on your back on a bench or mat, holding a dumbbell in each hand. Extend your arms straight above your chest. Keeping your elbows slightly bent, lower the dumbbells out to the sides in a circular motion. Bring them back to the starting position and repeat for the desired number of repetitions.
Remember to start with a weight that challenges you, but allows you to maintain proper form. Aim for 3-4 sets of 8-12 repetitions for each exercise. If you’re unsure about proper technique, consult a fitness trainer to avoid injury and get the best results from your tricep workouts.
Tricep kickback; At-home tricep workout
If you’re looking to tone your triceps at home, tricep kickbacks are a great exercise to incorporate into your workout routine. Tricep kickbacks specifically target the tricep muscles, helping to build strength and definition in the upper arms.
To perform a tricep kickback, start by holding a dumbbell in each hand. Step forward with one foot and hinge at the hips, keeping your back flat and your core engaged. Bend your elbows to a 90-degree angle and bring your upper arms parallel to the floor, keeping your elbows close to your sides.
Next, extend your arms straight behind you, squeezing your triceps at the top of the movement. Keep your wrists neutral and avoid letting the dumbbells swing or assist the movement. Repeat for 10-12 repetitions, then switch legs and repeat on the other side.
Another effective exercise for targeting the triceps is the tricep pushdown. This can be done with a rope attachment on a cable machine or with a resistance band. Start by holding the rope or resistance band with an overhand grip, and standing with your feet hip-width apart.
Bring your hands towards your face, then extend your arms downwards, pushing the rope or band towards the floor. Keep your elbows close to your sides and your core engaged throughout the movement. Lower the weight until your arms are fully extended, then return to the starting position.
If you’re looking for an at-home workout that doesn’t require any equipment, tricep dips are a great option. To perform tricep dips, start by sitting on the edge of a sturdy bench or chair, with your hands placed shoulder-width apart and fingers facing forward.
Walk your feet out slightly, then lift your hips off the bench, supporting your body weight with your hands and heels. Bend your elbows to lower your body down towards the floor, then push through your hands to straighten your arms and return to the starting position.
If you want to add more challenge to your tricep workout, try doing single-arm tricep extensions with a dumbbell or kettlebell. Start with your feet shoulder-width apart and hold the weight with one hand, gripping it firmly. Extend your arm overhead, keeping your elbow pointing towards the ceiling.
Lower the weight behind your head, bending your elbow to 90 degrees, then extend your arm back up to the starting position. Repeat for 8-10 repetitions on each side.
Remember to always consult with a personal trainer or fitness professional before making any changes to your workout routine. They can provide guidance and ensure you’re using proper form to prevent injury.
There are many other tricep exercises that can be done at home or with minimal equipment, so don’t limit yourself to just these options. Mix and match different exercises to keep your workouts challenging and effective.
Underhand Kickbacks;
Underhand kickbacks are a great exercise for targeting the triceps, helping to tone and strengthen the upper body. This exercise is especially challenging because it requires you to hold a weight and maintain proper form throughout the movement.
To perform underhand kickbacks, start by standing with your feet hip-width apart and knees slightly bent. Hold a weight in each hand, palms facing towards each other. Keep your back straight and core engaged.
Next, bend forward at the waist until your upper body is at a 45-degree angle. Your arms should be fully extended in front of you, with the weights hanging down towards the floor.
Bend your elbows and pull the weights up towards your sides, keeping them close to your body and your palms facing up. As you do this, squeeze your triceps and imagine pushing the weights away from you.
Once your elbows reach a 90-degree angle, slowly straighten your arms and lower the weights back down to the starting position.
Repeat for 3 sets of 10-12 repetitions. For an added challenge, you can increase the weight or perform the exercise on an incline bench.
4 Reclined Triceps Extension;
The 4 reclined triceps extension is an effective exercise for targeting the triceps and building upper body strength. This exercise can be performed at home or at the gym, making it a convenient option for anyone looking to tone their arms.
To perform the 4 reclined triceps extension, start by sitting on a bench or stable surface with your back straight. Hold a weight in each hand, palms facing towards each other.
Next, extend your arms overhead, keeping them close to your ears. Your elbows should be fully extended, and the weights should be aligned with your body.
Bend your elbows and slowly lower the weights down towards the back of your head, maintaining control and keeping your upper arms stationary. Your hands should be positioned just below your ears.
Once you feel a stretch in your triceps, exhale and push the weights back up to the starting position, straightening your arms fully.
Repeat for 3 sets of 10-12 repetitions. If you find this exercise to be too challenging, you can perform it with lighter weights or decrease the range of motion.
Dumbbell Exercises To Tone Up Your Triceps
If you’re looking to tone up your triceps and achieve those well-defined arms, incorporating dumbbell exercises into your upper body workout is a great way to go. By targeting your triceps with specific movements, you can build strength and create more definition in this area.
1. Dumbbell Tricep Kickbacks: Start by bending your knees and keeping your upper body parallel to the ground. Hold a dumbbell in each hand, with your palms facing inwards. Extend your arms straight back, squeezing your triceps, and then return to the starting position.
2. Dumbbell Tricep Extensions: Sit on a bench or chair with a dumbbell in one hand. Start with your arm bent at a 90-degree angle and your palm facing inwards. Straighten your arm and lift the weight towards the ceiling, engaging your triceps. Lower the weight back down, keeping your elbow stationary.
3. Dumbbell Skull Crushers: Lie down on a bench or reclined surface, holding a dumbbell in each hand. Start with your arms extended towards the ceiling, palms facing each other. Bend your elbows and lower the weights towards your forehead, feeling a stretch in your triceps. Exhale and extend your arms back to the starting position.
4. Dumbbell Tricep Pushdown: Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Bend your knees slightly and hinge forward at the hips. Keep your elbows close to your sides and push the dumbbell down towards the floor, straightening your arms. Slowly return to the starting position.
5. Dumbbell Tricep Dips: Sit on a chair or bench with your hands gripping the edge, fingers pointing forward. Walk your feet forward so your hips are off the edge of the seat. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position.
6. Dumbbell Overhead Tricep Extension: Start by standing with your feet hip-width apart and hold a dumbbell with both hands. Lift the dumbbell overhead, with your arms extended. Bend your elbows and lower the weight behind your head, feeling a stretch in your triceps. Straighten your arms and lift the weight back up.
Remember to start with a weight that challenges you but still allows you to perform the exercises with proper form. Gradually increase the weight as you build strength. Adding these dumbbell exercises to your tricep workout will help you tone and sculpt your arms, giving you the confidence to show them off.
Barbell Skull Crusher and Tricep Dips
When it comes to targeting your triceps, two of the best exercises you can incorporate into your upper body workouts are the barbell skull crusher and tricep dips. These movements work your triceps from different angles and provide a challenging workout for your arms.
Barbell Skull Crusher: To perform this exercise, you’ll need a barbell and a bench or other flat surface to lie on. Start by lying down on the bench with your feet flat on the ground. Hold the barbell with an overhand grip and extend your arms straight up towards the ceiling. Keeping your elbows stationary, slowly lower the barbell to your forehead, allowing your elbows to bend and your triceps to stretch. Once your elbows reach a 90-degree angle, press the weight back up to the starting position. Repeat for the desired number of repetitions.
Tricep Dips: Tricep dips can be done using a dip station, parallel bars, or even a sturdy chair. Begin by gripping the bars or edges with your hands shoulder-width apart and your palms facing downwards. Extend your legs out in front of you and slowly lower your body down, bending at the elbows. Dip down until your elbows are at a 90-degree angle, then push yourself back up to the starting position. Repeat for the desired number of repetitions.
Want to really take your “Tricep Workout” next level; Tricep workout for the gym
If you’re looking to take your tricep workout to the next level, the gym is the perfect place to do it. With access to a variety of equipment and heavier weights, you can really challenge and target your tricep muscles in new ways. Here are 8 exercises that will help you step up your tricep game at the gym:
1. Barbell Tricep Extensions
This exercise is a classic tricep builder. Start by holding a barbell with an underhand grip, hands shoulder-width apart. Extend your arms overhead, keeping your elbows close to your head. Lower the barbell behind your head by bending your elbows, and then raise it back up. Repeat for 3 sets of 10-12 reps.
2. Dips
Dips are a great compound exercise that targets your triceps, chest, and shoulders. Set up two parallel bars or use a dip station machine. Place your hands on the bars, shoulder-width apart, and lift yourself up so your arms are fully extended. Slowly lower your body until your upper arms are parallel to the ground, and then push yourself back up. Repeat for 3 sets of 10-12 reps.
3. Skull Crushers
Skull crushers are an effective exercise for isolating your tricep muscles. Start by lying on a bench with a straight barbell held above your head. Lower the barbell towards your forehead, bending your elbows. Keep your upper arms stationary and your elbows pointed towards the ceiling. Lift the barbell back up to the starting position. Repeat for 3 sets of 10-12 reps.
4. Tricep Kickbacks
Tricep kickbacks target the back of your arms. Hold a dumbbell in each hand, and lean forward with a slight bend in your knees. Keep your upper arms parallel to the ground and extend your lower arms behind you. Squeeze your triceps at the top of the movement, and then return to the starting position. Repeat for 3 sets of 10-12 reps.
5. Overhead Dumbbell Extensions
This exercise targets your triceps while actively engaging your core. Start by standing upright and holding a dumbbell with both hands. Extend your arms overhead, keeping your elbows close to your head. Lower the dumbbell behind your head by bending your elbows, and then raise it back up. Repeat for 3 sets of 10-12 reps.
6. Two-Arm Dumbbell Extensions
This exercise is similar to the overhead dumbbell extensions, but this time you’re using two dumbbells. Start by standing upright with a dumbbell in each hand. Extend your arms overhead, keeping your elbows close to your head. Lower the dumbbells behind your head by bending your elbows, and then raise them back up. Repeat for 3 sets of 10-12 reps.
7. Close-Grip Push-Ups
Close-grip push-ups target your triceps and chest muscles. Start in a plank position with your hands close together, directly under your shoulders. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position. Repeat for 3 sets of 10-12 reps.
8. Tricep Dips on an Incline Bench
This exercise is similar to regular dips but performed on an inclined bench. Place your hands on the edge of the bench behind you, fingers pointing towards your body. Lower your body towards the ground by bending your elbows, and then push yourself back up. Repeat for 3 sets of 10-12 reps.
Remember, when performing these exercises, make sure to use proper form and start with lighter weights if you’re new to lifting. Gradually increase the weight as you get stronger. Don’t forget to stretch your tricep muscles before and after your workout to prevent injury and promote flexibility.
So, if you’re ready to take your tricep workout to the next level, head to the gym and give these exercises a try. Your triceps will thank you!
FAQ
What are some tricep exercises I can do at home?
Here are some tricep exercises you can do at home: tricep push-ups, underhand kickbacks, tricep dips, negative tricep dip, barbell skull crusher, overhead tricep extension, tricep kickback, reclined triceps extension, tricep extensions with dumbbell, two-arm triceps extension, single arm triceps extension, tricep pushdown. These exercises will help you tone and strengthen your triceps without needing any gym equipment.
What are the best tricep exercises using dumbbells?
The best tricep exercises using dumbbells include tricep extensions, dumbbell bench press for triceps, incline triceps extension, two-arm triceps extension, and single arm triceps extension. These exercises will target your triceps and help build strength and definition in the muscles.
Can you suggest a tricep workout routine for the gym?
Sure! Here’s a tricep workout routine you can do at the gym: tricep push-ups, underhand kickbacks, tricep dips, barbell skull crusher, overhead tricep extension, tricep kickback, tricep pushdown, dumbbell bench press for triceps. You can perform 3-4 sets of 12-15 repetitions for each exercise, resting for about 60 seconds between sets. This routine will target your triceps and help you build strength and muscle.
What are some dumbbell exercises to tone up my triceps?
Here are some dumbbell exercises to tone up your triceps: tricep extensions with dumbbell, dumbbell bench press for triceps, incline triceps extension, two-arm triceps extension, single arm triceps extension. These exercises focus on the triceps and will help tighten and tone the muscles in your arms.