Comprehensive Guide to Best Triceps Workouts
Building well-defined triceps is essential for achieving balanced and powerful upper arms. The triceps brachii muscle, located at the back of the upper arm, plays a crucial role in many upper body movements, including pushing exercises and extending the elbow. This guide will explore the best triceps workouts, providing detailed instructions, sets and reps, workout tips, and insights into the targeted muscle groups and benefits.
1. Close-Grip Bench Press
A. Proper Execution: The close-grip bench press is an excellent compound exercise for developing triceps strength and size. Begin by lying flat on a bench with your feet planted firmly on the ground. Grasp the barbell with a close grip, hands positioned about shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked close to your body. Press the barbell back up to the starting position, fully extending your arms.
B. Sets and Reps: Perform 3-4 sets of 8-12 repetitions. Rest for 60-90 seconds between sets. Include the close-grip bench press in your routine 2-3 times per week.
C. Workout Guide: Maintain proper form by keeping your elbows tucked close to your body throughout the movement. Focus on using your triceps to press the weight rather than your chest or shoulders. Control the barbell during both the lowering and lifting phases to maximize muscle activation and reduce the risk of injury.
D. Muscle Group and Benefit: Primary muscle targeted: Triceps brachii. Secondary muscles engaged: Chest, shoulders. Benefits: Builds overall triceps strength and size, enhances upper body pushing power
2. Tricep Dips
A. Proper Execution: Tricep dips are a bodyweight exercise that effectively targets the triceps. Begin by positioning yourself on 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. Press back up to the starting position, fully extending your arms
B. Sets and Reps: Perform 3-4 sets of 10-15 repetitions. Rest for 60-90 seconds between sets. Include tricep dips in your routine 2-3 times per week.
C. Workout Guide: Keep your body upright and avoid leaning forward, which shifts the focus to the chest. Ensure your elbows point backward and stay close to your body throughout the movement. Use full range of motion to maximize triceps engagement. If bodyweight dips are too challenging, use assistance or resistance bands.
D. Muscle Group and Benefit: Primary muscle targeted: Triceps brachii. Secondary muscles engaged: Chest, shoulders. Benefits: Enhances triceps strength and endurance, promotes muscle definition
3. Overhead Tricep Extension
A. Proper Execution: The overhead tricep extension effectively isolates the triceps. Begin by standing with your feet shoulder-width apart, holding a dumbbell or a barbell with both hands. Extend your arms overhead, fully straightening them. Lower the weight behind your head by bending your elbows, then extend your arms back to the starting position.
B. Sets and Reps: Perform 3-4 sets of 10-12 repetitions. Rest for 60-90 seconds between sets. Include overhead tricep extensions in your routine 2-3 times per week.
C. Workout Guide: Maintain a stable posture by engaging your core and keeping your back straight. Avoid flaring your elbows out to the sides. Control the movement, especially during the lowering phase, to prevent injury. Use a weight that allows you to perform the exercise with proper form.
D. Muscle Group and Benefit: Primary muscle targeted: Triceps brachii (long head). Secondary muscles engaged: Shoulders. Benefits: Isolates and strengthens the triceps, particularly the long head, promoting overall triceps development.
4. Dumbbell Tricep Push-Up
A. Proper Execution: The dumbbell tricep push-up is a variation of the traditional push-up that emphasizes the triceps. Begin in a push-up position with a dumbbell in each hand, placed directly under your shoulders. Your body should form a straight line from head to heels. Lower your body by bending your elbows, keeping them close to your sides. Push back up to the starting position, fully extending your arms.
B. Sets and Reps: Perform 3-4 sets of 12-15 repetitions. Rest for 60-90 seconds between sets. Include dumbbell tricep push-ups in your routine 2-3 times per week.
C. Workout Guide: Maintain a straight body line throughout the movement, engaging your core to prevent sagging hips. Keep your elbows close to your body to maximize triceps activation. Avoid flaring your elbows out to the sides. If standard dumbbell tricep push-ups are too challenging, perform them on your knees.
D. Muscle Group and Benefit: Primary muscle targeted: Triceps brachii. Secondary muscles engaged: Chest, shoulders. Benefits: Enhances triceps strength and definition, can be performed anywhere with minimal equipment.
5. Tricep Pushdown
A. Proper Execution: The tricep pushdown is a popular cable exercise that isolates the triceps. Begin by standing in front of a cable machine with a straight bar or rope attachment set at the high pulley. Grasp the attachment with an overhand grip and position your elbows close to your body. Push the attachment down until your arms are fully extended, then slowly return to the starting position.
B. Sets and Reps: Perform 3-4 sets of 12-15 repetitions. Rest for 45-60 seconds between sets. Include tricep pushdowns in your routine 2-3 times per week.
C. Workout Guide: Keep your upper arms stationary and close to your body throughout the exercise. Avoid using momentum to push the weight down; focus on controlled movements. Ensure a full range of motion by fully extending your arms at the bottom of the movement. Adjust the weight to maintain proper form.
D. Muscle Group and Benefit: Primary muscle targeted: Triceps brachii. Secondary muscles engaged: Shoulders, forearms. Benefits: Provides focused triceps isolation, enhancing muscle definition and endurance.
Conclusion: Incorporating a variety of triceps exercises into your workout routine is key to achieving well-rounded triceps development. By following proper form, adjusting sets and reps according to your fitness level, and focusing on muscle engagement, you can maximize your triceps gains and achieve strong, defined upper arms. Remember to prioritize rest and recovery to allow your muscles to repair and grow between workouts. With dedication and consistency, these exercises will help you build impressive triceps and enhance your overall upper body strength.
Disclaimer: Photos are for illustrative purposes and may not depict exact exercises. Please use as a general guide.