The Best Exercises for Triceps

When it comes to building strong and toned arms, one muscle group that often gets overlooked is the triceps. The triceps are located on the back of the upper arm and are responsible for extending the elbow joint. If you want to achieve well-rounded arm development, it’s essential to incorporate exercises that target the triceps. In this article, we will discuss some of the best exercises for triceps that you can include in your workout routine.

1. Tricep Dips

Tricep dips are a classic exercise that effectively targets the triceps. To perform this exercise, you will need a stable surface such as parallel bars or a bench. Start by sitting on the edge of the bench with your hands gripping the edge beside your hips. Extend your legs out in front of you and slowly lower your body by bending your elbows. Lower yourself until your upper arms are parallel to the floor, then push yourself back up to the starting position. Repeat for the desired number of repetitions.

2. Close-Grip Bench Press

The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. To perform this exercise, lie down on a flat bench and grasp the barbell with a grip that is narrower than shoulder-width apart. Lower the barbell to your chest, keeping your elbows close to your body. Push the barbell back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

3. Tricep Pushdowns

Tricep pushdowns are an isolation exercise that specifically targets the triceps. You will need a cable machine with a rope or straight bar attachment for this exercise. Stand facing the cable machine with your feet shoulder-width apart. Grab the attachment with an overhand grip and position your elbows at your sides. Push the attachment downward, fully extending your arms, and squeezing your triceps at the bottom of the movement. Slowly return to the starting position and repeat for the desired number of repetitions.

4. Skull Crushers

Skull crushers, also known as lying tricep extensions, are a challenging exercise that effectively isolates the triceps. To perform this exercise, lie flat on a bench with a barbell or dumbbells held above your chest. Lower the weight by bending your elbows, keeping them stationary and close to your head. Extend your arms back up to the starting position, fully contracting your triceps. Repeat for the desired number of repetitions.

5. Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that targets the triceps while also engaging the chest and shoulders. Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Remember, when performing any exercise, it’s crucial to maintain proper form and technique to avoid injury and maximize results. Start with a weight or difficulty level that allows you to perform the exercises with good form. As you become stronger and more comfortable, gradually increase the weight or difficulty to continue challenging your triceps.

Incorporating these best exercises for triceps into your workout routine will help you develop strong and defined arms. Remember to vary your exercises, rep ranges, and weights to keep your muscles guessing and promote continuous growth. Combine these exercises with a well-balanced diet and overall fitness regimen for optimal results.