5 Triceps Exercises will increase your triceps size💪, and more potential to lift heavier weights; absolutely, there are many workouts to be achieved, but we picked five of those top exercises for you.
Are you ready to beef up your triceps and show off your upper body strength and definition? The triceps are a crucial muscle group, and to build bigger, stronger triceps, you need to target all heads of the muscle. Get ready to take your training to the next level with these top 5 triceps exercises for maximum muscle growth. These exercises will help you to achieve the triceps of your dreams. So, let’s get started and pump those triceps!
Table of Contents
The Close-Grip Bench Press
The Close-Grip Bench Press is a powerful 🦾 exercise that targets all three heads of the triceps muscle, making it a great compound movement for overall triceps development. This exercise works the triceps, chest, and shoulders simultaneously, making it efficient and effective for building muscle and strength.
You’ll need a flat bench and a barbell to perform the Close-Grip Bench Press. Start by lying on the bench with your feet flat on the ground and your back pressed firmly against the bench. Grasp the barbell with your hands placed close together, usually around 6-8 inches apart. This close grip will emphasize the triceps more and less than the chest.
Once you have the correct grip, lift the barbell off the rack and hold it above your chest with your arms extended. Make sure your elbows are tucked in close to your body; this will help to target the triceps and minimize the involvement of the chest and shoulders.
Slowly lower the barbell towards your chest, keeping your elbows close to your body. Lower the barbell until it gently touches your chest, then press the barbell back up to the starting position, fully extending your arms. This movement completes one rep.
Using proper form when performing the Close-Grip Bench Press is essential to ensure that you are targeting the triceps and not putting unnecessary stress on your shoulders. Keep your elbows tucked in and your back pressed firmly against the bench throughout the exercise.
It is also important to note that using a proper weight that you can handle with good form is also essential for injury prevention and muscle development. As you progress and get stronger, you can increase the weight to continue challenging your muscles and see muscle growth.
Triceps Dip
Dips are an excellent compound exercise that targets the triceps, chest, and shoulders. This exercise is done using parallel bars, which can be found at most gyms or could be purchased for home use. Dips are a bodyweight exercise that can be modified to increase or decrease the intensity.
To perform dips, place your hands on the parallel bars, with your palms facing down and your fingers pointing forward. Your arms should be extended, and your shoulders should be directly above your hands.
Next, lower your body towards the ground by bending your elbows. Keep your elbows close to your body and your shoulders down as you lower yourself. It is vital to keep your shoulders down and not to let them shrug up towards the ears.
Lower yourself until your upper arms are parallel to the ground or slightly below, then press back up to the starting position by straightening your arms. This completes one rep.
Using proper form when performing dips is essential to ensure that you target the triceps, chest, and shoulders. Keep your shoulders down, and your elbows close to your body throughout the exercise. It is also essential to keep your body straight and not to let your hips sag as you lower your body.
If you are new to dips, you can start by using an assisted dip machine or by performing the exercise with your feet on the ground. As you get stronger, you can use your body weight and eventually add weight to increase the intensity.
Dips are a great exercise to add to your triceps workout routine; they are also beneficial for the chest and shoulders. It is important to note that if you have any shoulder or elbow issues, you should consult a doctor or physical therapist before performing dips.
Cable Pushdown
Cable pushdowns are a great exercise to isolate the triceps and target a specific muscle group. Still, it is important to remember that to achieve overall muscle development and balance, combining this exercise with other exercises that target the triceps from different angles and using additional equipment. A well-rounded triceps workout routine should include a variety of exercises that target all three heads of the triceps muscle.
For example, close-grip bench press and dips are compound exercises targeting the triceps and other muscle groups. At the same time, skull crushers and kickbacks are isolation exercises that specifically target the triceps. By including a variety of workouts in your workout routine, you can ensure that you are targeting all three heads of the triceps muscle and promoting overall muscle development and balance.
Another way to vary your triceps workout routine is to use different grips or attachments when performing cable pushdowns. For example, a rope attachment or a V-bar attachment will target different parts of the triceps muscle. The rope attachment places more emphasis on the lateral head of the triceps, while the V-bar places more emphasis on the medial head of the triceps. By switching up the type of grip or attachment used, you can target different parts of the triceps and promote overall muscle development.
It is also important to note that as you progress in your training, it’s also good to vary the exercises, reps, sets, and weights used. The muscle adapts to stress, so it is important to keep challenging it to grow.
So, Cable pushdowns are a great exercise to isolate the triceps, but it should be combined with other exercises for a well-rounded triceps workout routine. Also, it’s a good idea to vary the type of grip or attachments used, like using rope or V-bar, to target different parts of the triceps and promote overall muscle development and balance.
Lying Triceps Extension
The Lying Triceps Extension, also known as the skull crusher, is an isolation exercise that targets the long head of the triceps muscle. This exercise uses a barbell or dumbbells while lying on a flat bench. The Lying Triceps Extension is a great exercise to add to your triceps workout routine to target the long head of the triceps and promote overall muscle development and balance.
To perform the Lying Triceps Extension, lie on a flat bench with your feet flat on the floor and your back pressed firmly against the bench. Hold a barbell or dumbbells above your chest with your arms extended. Keep your upper arms close to your head and perpendicular to the floor.
Next, lower the weight towards your forehead by bending your elbows. Keep your elbows close to your head as you lower the weight. Lower the weight until your upper arms are parallel to the floor, or slightly below.
Once your upper arms are parallel to the floor, press the weight back up to the starting position by straightening your arms. This completes one rep.
It is important to use proper form when performing the Lying Triceps Extension to ensure that you are targeting the long head of the triceps and not putting unnecessary stress on your shoulders or elbows. Keep your elbows close to your head throughout the exercise, and your core engaged and back pressed firmly against the bench.
It is also important to note that using proper weight that you can handle with good form is also important for injury prevention and muscle development. As you progress and get stronger, you can increase the weight to continue challenging your muscles and see muscle growth.
The Lying Triceps Extension is a great exercise to target the long head of the triceps, but it should be combined with other exercises for a well-rounded triceps workout routine. Also, it’s a good idea to vary the type of grip or attachments used, like using a close grip, or an EZ-bar, to target different parts of the triceps and promote overall muscle development and balance.
Diamond Push-Up
The Diamond Push-Up is a variation of the classic push-up that targets the triceps specifically. This exercise is done using body weight and is performed on the floor. The Diamond Push-Up is a great exercise to add to your triceps workout routine to target the triceps muscle and promote overall muscle development and balance.
To perform the Diamond Push-Up, start in a plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Your hands should be positioned directly under your chest, with your fingers touching each other.
Next, lower your body towards the ground by bending your elbows. Keep your elbows close to your body as you lower yourself. Lower yourself until your chest nearly touches the ground.
Once your chest is nearly touching the ground, press back up to the starting position by straightening your arms. This completes one rep.
It is essential to use proper form when performing the Diamond Push-Up to ensure that you are targeting the triceps and not putting unnecessary stress on your shoulders or elbows. Keep your elbows close to your body throughout the exercise, and your core engaged and back straight.
It is also important to note that if you are new to Diamond Push-Up, you can start by performing the exercise on your knees, and as you get stronger, you can progress to performing it on your toes. As you progress and get stronger, you can increase the reps and sets or add weight to increase the intensity.
The Diamond Push-Up is a great exercise to target the triceps, but it should be combined with other workouts for a well-rounded triceps workout routine. Also, it’s a good idea to vary the type of grip or attachments used, like using a close grip or a wide grip, to target different parts of the triceps and promote overall muscle development and balance.
How many tricep exercises should I do per week?
It is recommended to include triceps exercises in your workout routine 2-3 times a week. The number of exercises and the sets and reps will depend on your fitness goals and current fitness level. For muscle growth and strength, it is recommended to do 2-3 triceps exercises per workout for 2-3 sets of 8-12 reps. For toning and definition, 2-3 triceps exercises per workout for 3-4 sets of 12-15 reps. It is important to consider other exercises that work triceps as well as including rest and recovery in your routine, it’s always a good idea to consult with a fitness professional to set a personalized workout plan.
Conclusion
Want to unleash your triceps’ full potential? And To achieve maximum muscle growth? It’s essential to master proper form, progressively overload your muscles, and fuel your body with a balanced diet and enough rest. Mix up your triceps workout routine by incorporating various exercises that target all three heads of the muscle. As you progress, keep pushing yourself by increasing the weight, reps, or sets to challenge your muscles continually. Remember, a proper form, progressive overload, a balanced diet, and enough rest are the keys to unlocking the ultimate triceps muscle growth. Also, Read this article about Maintaining your muscle mass💪😎. So, let’s get ready to sculpt those triceps and take your training to the next level!
