Get sculpted triceps with this ultimate three heads workout
This comprehensive triceps workout combines exercises that target all three heads of the muscle group. You’ll work through a series of movements that isolate and target specific areas of the triceps, including the lateral, medial, and long heads. The exercises are designed to build up muscle strength, improve muscle endurance, and create muscle definition, leaving you with sculpted, toned triceps that stand out.
Whether you’re a beginner or a fitness enthusiast, this workout is suitable for all levels. It’s a weighted workout that will challenge your muscles and push you beyond your limits to help you reach your muscle-building goals. So, if you’re looking for a complete triceps exercise that targets all three heads of your triceps, this workout is for you!
Get Buff Arms: Triceps Workout
Looking to tone and strengthen your triceps? This workout targets all three heads of the triceps muscle, helping you achieve stronger and more defined arms.
Triceps Dips
One effective triceps exercise is triceps dips. This involves using your own body weight to strengthen the muscles in the back of your upper arms. To perform this exercise, sit on the edge of a sturdy chair or bench with your hands on either side of you, gripping the edge. Slide your butt off the chair and slowly lower yourself down until your arms are at a 90-degree angle. Push back up to the starting position and repeat for 10-15 reps.
Overhead Triceps Extension
Another great triceps exercise is the overhead triceps extension. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in both hands above your head. Lower the dumbbell behind your head, keeping your elbows tight and facing forward. Then, raise the weight back up to the starting position and repeat for 10-15 reps.
Triceps Pushdowns
Triceps pushdowns are another effective exercise for targeting all three heads of the triceps muscle. To perform this exercise, stand facing a cable machine with a rope attachment. Hold the rope with your palms facing down, and push it down towards your feet until your arms are fully extended. Slowly release the rope back up and repeat for 10-15 reps.
Remember to take breaks as needed and always consult with a fitness professional before starting any new exercise routine. With dedication and consistency, you’ll be on your way to sculpted triceps and buff arms in no time!
Targeting All Three Heads
When it comes to building strong, defined triceps, it’s important to target all three heads of the muscle – the long head, lateral head, and medial head. Each head plays a role in different arm movements, and neglecting any one can lead to imbalances and weakness.
One effective way to target all three heads is by incorporating a variety of exercises into your triceps workouts. For example, exercises like triceps pushdowns and dips primarily work the lateral head, while skull crushers and overhead extensions focus more on the long head. Close-grip bench presses and diamond pushups are great for hitting the medial head.
It’s also important to vary your grip and hand position during exercises to ensure each head is getting enough attention. For example, using a narrow grip during triceps pushdowns can shift the focus onto the medial head, while a wider grip targets the lateral head more.
By incorporating a variety of exercises and varying your hand positions, you can effectively target all three heads of the triceps, leading to stronger, more defined arms.
Exercise 1: Overhead Triceps Extension
The overhead triceps extension is a popular exercise in triceps workouts as it targets all three heads of the triceps muscle. It is a simple yet effective exercise that can be done with dumbbells or a single barbell.
To perform the exercise, stand with your feet shoulder-width apart and hold a dumbbell or barbell with both of your hands. Extend the weight above your head, keeping your elbows close to your ears. Slowly lower the weight behind your head, bending your elbows. As you exhale, extend your arms back to the starting position.
It is important to maintain proper form throughout the exercise and avoid swinging your arms or using momentum to lift the weight. Aim for 3-4 sets of 10-12 reps, gradually increasing the weight as you progress.
- Target: Triceps
- Equipment: Dumbbells or Barbell
- Difficulty: Beginner to Intermediate
Exercise 2: Skull Crushers
One of the most effective triceps exercises is the Skull Crusher. This exercise targets all three heads of the triceps and can be done using dumbbells, barbells, or an EZ-bar.
To perform the Skull Crusher with dumbbells, lie on a bench with your feet flat on the ground. Hold the dumbbells above your chest, with your palms facing each other and your elbows pointing towards the ceiling. Slowly lower the dumbbells towards your forehead, bending your elbows as you do so. Stop when your elbows are at a 90-degree angle, then press the dumbbells back up to the starting position.
If you prefer to use a barbell or EZ-bar, the form is similar. Lie on a bench with your feet flat on the ground, hold the bar above your chest with a narrow grip, and lower it towards your forehead by bending your elbows. Stop when your elbows are at a 90-degree angle, then press the bar back up to the starting position.
It’s important to use a weight that allows you to maintain proper form throughout the exercise. Aim for 3-4 sets of 8-12 reps, with a 1-2 minute rest period in between sets.
FAQ
What are the benefits of working on triceps?
Working on triceps can help you achieve stronger arms, improve your overall upper body strength, and prevent injury. Triceps are involved in a variety of upper body movements such as pushing, pulling, and lifting, so having strong triceps can make a big difference in your fitness level.
How often should I do this triceps workout?
It is recommended to do this triceps workout 2-3 times per week, with at least 1 day of rest in between. This allows your muscles time to recover and grow stronger.
Do I need any equipment for this triceps workout?
Yes, you will need dumbbells or resistance bands to perform the exercises in this triceps workout.
What are some common mistakes people make when working on triceps?
Common mistakes include using too much weight, not engaging the triceps enough during exercises, and not properly warming up before the workout. It is important to use proper form and technique to avoid injury and get the most out of your triceps workout.
What other exercises can I do to target my triceps?
Other exercises that can target your triceps include bench dips, close-grip push-ups, cable push-downs, and skull crushers. You can also incorporate triceps exercises into full body workouts that involve compound movements, such as overhead presses and pull-ups.
Can I do this triceps workout at home?
Yes, this triceps workout can be done at home with dumbbells or resistance bands. It is a great option for those who prefer to workout at home or cannot access a gym.
How many sets and reps should I do for each exercise?
It is recommended to do 3 sets of 10-15 reps for each exercise in this triceps workout. You can adjust the weight and reps based on your fitness level and goals.
Is it necessary to stretch before and after this triceps workout?
Yes, it is important to properly warm up and cool down before and after any workout. You can do simple stretches like arm circles and triceps stretches to help prevent injury and improve flexibility.
Can working on triceps help me improve my sports performance?
Yes, having strong triceps can improve your sports performance by enhancing your throwing, hitting, and swinging power. It can also help prevent injury when playing sports that involve upper body movements.
How long does it take to see results from working on triceps?
The time it takes to see results from working on triceps varies depending on your fitness level and frequency of training. With consistent effort and proper nutrition, you can expect to see improvement in strength and muscle definition within a few weeks to a few months.
Reviews
David
Great triceps workout! Can feel the burn after just a few reps. Love how it targets all three heads of the muscle. Definitely adding this to my routine.
Nathan23
This triceps workout is no joke! The mix of exercises really hits all three heads of the muscle and I can already feel myself getting stronger after just a few sessions. The instructions are clear and easy to follow, and I appreciate the variations provided to make the workout more challenging as I progress. Highly recommend giving this a try!
John Smith
As someone who has been struggling to add size and definition to my triceps, I was excited to come across this workout. I have to say, I’m thoroughly impressed with the results so far. The targeted exercises really emphasize all three heads of the muscle and I can feel a significant difference in my strength and definition after just a few weeks of incorporating this routine into my workouts. The step-by-step instructions and accompanying visuals make it easy to follow along, and I appreciate the variations provided for those looking for a more challenging workout. I also appreciate the focus on proper form and technique, which is often overlooked in other triceps workouts I have tried in the past. Overall, I highly recommend this workout to anyone looking to add size and definition to their triceps.