The triceps, comprising three heads, are a crucial muscle group in the upper arm responsible for extending and straightening the elbow joint. Strengthening these muscles not only enhances arm aesthetics but also improves functional strength for various daily activities and sports. Whether you’re aiming for toned arms or seeking to boost your overall strength, incorporating effective tricep exercises into your workout routine is essential. In this article, we’ll explore some of the best exercises for triceps, maximizing muscle growth and strength.

Related: Exercise For Biceps: A Comprehensive Guide

Close-Grip Bench Press

The close-grip bench press is a compound movement that primarily targets the triceps while also engaging the chest and shoulders.

To perform this exercise:

• Lie on a flat bench and grip the barbell with your hands closer than shoulder-width apart.
• Lower the barbell towards your chest while keeping your elbows tucked close to your body, then press it back up to the starting position.
• Focus on maintaining proper form and control throughout the movement to maximize tricep activation.

Tricep Dips

Tricep dips are a bodyweight exercise that effectively targets the triceps while also engaging the chest and shoulders to a lesser extent.

To perform tricep dips:

• Position yourself between parallel bars with your arms fully extended and your body upright.
• Lower your body by bending your elbows until your upper arms are parallel to the ground, then press yourself back up to the starting position.
• For added intensity, you can perform tricep dips with your feet elevated or use a dip machine.

Overhead Tricep Extension

The overhead tricep extension is an isolation exercise that targets the long head of the triceps, helping to build mass and definition in the upper arm.

To perform this exercise

• Stand or sit with a dumbbell or a weight plate held overhead with both hands.
• Lower the weight behind your head by bending your elbows, then extend your arms upward to return to the starting position.
• Keep your core engaged and your elbows close to your head throughout the movement to maximize tricep engagement.

Tricep Pushdowns

Tricep pushdowns are a popular cable exercise that isolates the triceps, making them an effective choice for targeting muscle growth and definition.

To perform tricep pushdowns:

• Attach a straight or angled bar to a high cable pulley and grasp the bar with an overhand grip.
• Keep your elbows close to your sides as you extend your arms downward until they are fully straightened, then slowly return to the starting position.
• Focus on squeezing your triceps at the bottom of the movement for maximum activation.

Skull Crushers

Skull crushers, also known as lying tricep extensions, are a challenging yet effective exercise for targeting the triceps, particularly the long head.

To perform skull crushers:

• Lie on a flat bench with a barbell or dumbbells held directly above your chest.
• Lower the weight towards your forehead by bending your elbows, then extend your arms back up to the starting position, keeping your elbows stationary.
• Avoid locking out your elbows at the top of the movement to maintain tension on the triceps.

Tricep Kickbacks

Tricep kickbacks are a unilateral isolation exercise that targets the triceps while also engaging the rear deltoids.

To perform tricep kickbacks:

• Start by holding a dumbbell in each hand with your palms facing inward.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
• Position your elbows at a 90-degree angle and extend your arms backward until they are fully straightened, focusing on squeezing the triceps at the top of the movement before returning to the starting position.

Diamond Push-Ups

Diamond push-ups, also known as close-grip push-ups, are a bodyweight exercise that emphasizes the triceps by narrowing the hand position.

• Begin in a traditional push-up position but place your hands close together directly under your chest, forming a diamond shape with your index fingers and thumbs.
• Lower your body towards the ground while keeping your elbows close to your sides, then push yourself back up to the starting position.
• Diamond push-ups effectively target the triceps while also engaging the chest and shoulders.

Cable Overhead Tricep Extension

The cable overhead tricep extension is a variation of the overhead tricep extension that utilizes a cable machine to provide constant tension throughout the movement.

• Stand facing away from the cable machine with the rope attachment or straight bar in your hands and your arms extended overhead.
• Keep your elbows close to your head as you lower the attachment behind your head, then extend your arms upward to return to the starting position.
• The cable overhead tricep extension targets the long head of the triceps and helps to improve muscle definition and strength.

Bench Dips

Bench dips are a bodyweight exercise that targets the triceps while also engaging the chest and shoulders.

To perform bench dips

• Sit on the edge of a bench or chair with your hands gripping the edge, fingers facing forward.
• Walk your feet out in front of you and lower your body towards the ground by bending your elbows until your upper arms are parallel to the ground.
• Push yourself back up to the starting position by extending your arms, focusing on contracting the triceps at the top of the movement.
• For added intensity, you can elevate your feet on another bench or add weight plates on your lap.

Rope Tricep Pushdowns

Rope tricep pushdowns provide a unique grip variation compared to standard tricep pushdowns, allowing for greater range of motion and engagement of the lateral and medial heads of the triceps.

• Attach a rope handle to a high cable pulley and grasp the ends of the rope with an overhand grip.
• Keep your elbows close to your sides as you extend your arms downward, separating the ends of the rope at the bottom of the movement to maximize tricep contraction.
• Slowly return to the starting position and repeat for the desired number of repetitions.

Conclusion

Incorporating a variety of exercises that target the triceps into your workout routine is key to achieving optimal muscle growth and strength in the arms.

By including compound movements like the close-grip bench press and tricep dips, as well as isolation exercises such as overhead tricep extensions and tricep pushdowns, you can effectively stimulate the triceps from different angles and ensure balanced development.

Remember to prioritize proper form, progressive overload, and consistency to maximize your results and unlock the full potential of your triceps.