Aiming for powerful and defined triceps is a common fitness aspiration. These muscles are essential for arm strength and appearance. In this article, we’ll present the 10 top triceps exercises suitable for everyone, regardless of their fitness level. No need for expensive gear or a gym membership; just bring your dedication and readiness to work hard. From basic push-ups to more demanding movements, we’ll walk you through these exercises, providing detailed instructions to help you shape your triceps and reach your fitness objectives.
10 Best Exercises For Triceps
A study by the American Council on Exercise (ACE) identified the most efficient triceps workouts, and we’ll explore these below. By selecting workouts that target all three heads of the triceps muscle, you’ll achieve the defined arms you desire.
1. Skullcrusher
- Recline on a bench, holding a weight (barbell, dumbbells, or cable attachments) in the bench-press start position.
- Lower the weight towards your head by bending your elbows, stretching your triceps.
- Push the weight back to the initial position.
- Complete three to four sets of 12 to 15 repetitions.
2. Close-Grip Bench Press
- Grip the bar closely, with hands about 8-10 inches apart.
- Keep your arms tucked in to lessen strain on your chest and shoulders while focusing more on your triceps.
- Do 6-10 repetitions for 3-4 sets.
- Consider using wrist wraps for additional support when lifting heavy.
3. Triceps Dip
- Locate parallel bars or use a dip station.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back to the starting position using your triceps.
- Aim for 6-10 reps for 3-4 sets.
4. Bench Dip
- Position your hands shoulder-width apart on a bench, facing forward.
- Extend your legs out front and lower your body by bending your elbows.
- Return to the start position by using your triceps.
- Complete 6-10 reps for 3-4 sets.
5. Triceps Machine Dip
- Adjust the machine to fit your body size comfortably.
- Place your hands on the bars and press down until your arms are straight.
- Slowly return to the start position.
- Aim for 6-10 reps for 3-4 sets.
6. Board Press
- Lie on a bench with a 2 to 4-inch thick board across your chest.
- Hold a barbell and perform a bench press, with the board limiting your range of motion.
- Press the bar up towards the ceiling, focusing on your triceps.
- Do 6-10 reps for 3-4 sets.
7. Dumbbell Overhead Triceps Extension
- Stand upright, holding a dumbbell in one hand.
- Lift the dumbbell overhead, keeping your upper arm close to your head.
- Bend your elbow and lower the dumbbell behind your head, stretching your triceps.
- Straighten your arm to return to the start position.
- Perform 8-12 reps for 3-4 sets on each arm.
8. Cable Overhead Extension with Rope
- Attach a rope to a cable machine and face away from it.
- Hold the rope with an overhand grip, keeping your elbows forward and near your head.
- Extend your arms overhead by straightening your elbows, engaging your triceps.
- Gradually return to the start position.
- Aim for 8-12 reps for 3-4 sets.
9. Single-Arm Cable Kick-Back
- Attach a handle to a low pulley cable machine.
- Stand facing the machine and grasp the handle with one hand.
- Slightly bend your knees and lean forward.
- Move your arm backward while keeping your elbow fixed, sensing the contraction in your triceps.
- Gradually return to the initial position.
- Perform 8-12 repetitions for 3-4 cycles on each arm.
10. Cable Push-Down
- Connect a straight bar to a high-position cable machine.
- Face the device and grasp the bar with an overhand grip.
- Straighten your arms downward by extending your elbows, concentrating on your triceps.
- Gradually return to the initial position.
- Target 8-12 repetitions for 3-4 cycles.
- Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body towards the floor by bending your elbows, keeping them near your sides.
- Push yourself back to the initial position, using your triceps.
- Target 8-12 repetitions for 3-4 cycles.
Benefits of Training Your Triceps
Consider these significant benefits of emphasizing your triceps:
- Healthy elbow joint function: The triceps muscles are vital in elbow extension, which is integral to various everyday tasks such as pushing, lifting, and reaching. Strengthening your triceps can enhance elbow joint stability and decrease the risk of injuries.
- Increased pressing strength: Robust triceps are crucial for executing pushing movements efficiently. Whether it’s a chest press, shoulder press, or any other upper-body pushing exercise, well-developed triceps provide the required power and stability for optimal performance.
- Enhanced arm muscle mass: Focusing on your triceps contributes to overall arm muscle growth. As one of the largest upper-arm muscle groups, well-conditioned triceps can add size and definition to your arms, helping you attain a sculpted and toned look.
Frequently Asked Questions
How do you hit 3 triceps?
To effectively target all three heads of the triceps, you should incorporate exercises like tricep dips, diamond push-ups, overhead tricep extensions, and lying tricep extensions into your regimen.
Why is it so hard to grow triceps?
Developing triceps can be difficult because people often overlook or prioritize other muscle groups. To achieve growth, it’s essential to give triceps exercises adequate focus and avoid exhausting your arms with exercises like bicep curls before targeting the triceps.
What is the king of tricep exercises?
The king of tricep exercises is tricep dips. Performing this exercise with bodyweight forces the triceps to lift a substantial load, engaging more muscle fibers and promoting significant growth.
What exercise builds triceps the fastest?
Exercises like diamond push-ups, triceps kickbacks, triceps dips, overhead triceps extensions, rope pushdowns, bar pushdowns, and lying triceps extensions are effective for rapid triceps development.