The Top Tricep Exercises: Build Stronger Arms Today
In this guide, we’ve rounded up the best tricep exercises that will help you achieve your arm goals. We’ll cover everything from beginner-level moves to advanced exercises for experienced gym-goers. Even if you’re working out from the comfort of your own home, you can still benefit from these workouts. So, grab your weights and get ready to feel the burn!
Top Tricep Exercises
Diamond Push-Ups
Also known as close-grip push-ups, diamond push-ups target the tricep muscles. Begin in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground, keeping your elbows close to your sides, then push back up to the starting position.
Dumbbell Skull Crushers
Lie on a bench with a pair of dumbbells, arms extended straight up. Lower the weights towards your forehead, keeping elbows in place, then raise them back up to the starting position.
Tricep Dips
Using parallel bars or a sturdy chair, lower yourself down until your arms are at a 90-degree angle, then push back up using your tricep muscles.
Rope Tricep Extensions
With a cable machine and rope attachment, stand with your feet shoulder-width apart and pull the rope down behind your head, then extend back up.
Overhead Tricep Extensions
Using a dumbbell or barbell, hold above your head with arms straight, then lower the weight behind your head, keeping elbows in place, and raise back up to the starting position.
- Tip: Incorporate these tricep exercises into your workout routine and vary the number of sets and reps to see the best results.
Tips and Tricks for Maximizing Your Tricep Workouts
1. Vary Your Rep Ranges
To avoid hitting a plateau, incorporate a variety of rep ranges into your tricep workouts. While higher reps (15-20) can help build endurance and definition, lower reps (6-8) are more effective for building strength and size. Mix it up and aim to increase weight or reps each week for optimal results.
2. Focus on Form
Proper form is key for targeting the triceps and avoiding injury. When performing exercises such as tricep extensions or dips, keep your elbows tucked in and avoid flaring them out to the sides. Make sure to fully extend and contract the muscle with each rep for maximum activation.
3. Incorporate Isolation Exercises
In addition to compound movements like push-ups and bench dips, isolation exercises such as skull crushers and cable rope overhead extensions can specifically target the triceps for greater growth and definition. Add these exercises to your routine for a well-rounded tricep workout.
4. Take Rest Days
Give your muscles time to recover and grow by taking rest days between tricep workouts. Overtraining can result in injury and hinder progress. Aim for at least one or two rest days per week and listen to your body’s needs.
5. Fuel Your Workouts
Eat a balanced diet with plenty of protein to support muscle growth and fuel your workouts. Hydration is also important for maintaining optimal performance. Consider adding a pre-workout supplement to your routine for an extra boost of energy.
FAQ
What are the best tricep exercises for beginners?
The best tricep exercises for beginners include tricep pushdowns, overhead tricep extensions, and bench dips.
How many tricep exercises should I do in a workout?
You should aim to do 2-3 tricep exercises in a workout, with 3-4 sets of each exercise.
What is the difference between a tricep pushdown and a tricep extension?
A tricep pushdown involves using a cable machine while standing, while a tricep extension can be done with dumbbells or a barbell while seated or standing.
Can tricep exercises help me get rid of flabby arms?
Yes, incorporating tricep exercises into your workout routine can help you get rid of flabby arms and sculpt lean and toned arms.
What if I don’t have access to gym equipment, can I still do tricep exercises?
Yes, you can do tricep exercises like diamond push-ups, tricep dips, and close-grip push-ups without any gym equipment.
How often should I do tricep exercises?
You can do tricep exercises 2-3 times a week, with a rest day in between to allow the muscles to recover and grow.
What are some advanced tricep exercises?
Advanced tricep exercises include weighted dips, skull crushers, and tricep kickbacks with dumbbells.
Are there any mistakes I should avoid when doing tricep exercises?
Yes, common mistakes to avoid include using too much weight and sacrificing form, not fully extending the arms, and not engaging the core muscles.
Can tricep exercises also help with bench press and other chest exercises?
Yes, having strong tricep muscles can help improve your bench press and other chest exercises by allowing you to push more weight and decrease the risk of injury.
How long does it take to see results from doing tricep exercises?
It can take several weeks to see visible results from doing tricep exercises, but consistency and proper form are essential for success.
Reviews
Emma
Great article! I always struggle with targeting my triceps during workouts, but now I have some new exercises to try. Can’t wait to see the results!
JessieGurl
This article was very informative and helpful. I appreciate the detail and explanations for each exercise. I have been focusing a lot on my biceps and neglecting my triceps, so this was a great reminder to balance out my workouts. I will definitely be incorporating some of these exercises into my routine.
Jennifer Davis
Wow, this article was exactly what I was looking for. As someone who has been working out for a while now, I sometimes feel like I’ve hit a plateau in my progress. But after reading through this guide and trying out some of the exercises, I can already feel a difference in the activation in my triceps. I appreciate the visuals and detailed instructions for each exercise – it made it easy to follow along and ensure proper form. Thank you for providing such a comprehensive guide to tricep exercises – I can’t wait to continue incorporating them into my routine and see even more progress in my arms.