It would help if you worked on your triceps to improve your upper body strength and appearance. The triceps are the muscles that run along the back of your upper arm, from your shoulder to your elbow. They are responsible for extending your arm and assisting in pushing movements. They also help balance your biceps and give your arms a more symmetrical and toned look.
However, many people neglect their triceps or only train them with basic exercises. This can lead to underdeveloped and weak triceps, which can affect your performance and aesthetics. To avoid this, you need to incorporate a variety of triceps exercises into your routine, targeting different parts of the muscle and using different equipment and angles.
In this blog, we will show you 9 effective triceps exercises that you can do at home or at the gym. These exercises will help you build strong and defined triceps, as well as improve your overall upper body fitness. You can do them as a standalone triceps workout, or mix and match them with other exercises for a full-body workout. Let’s get started!
1. Close Grip Push Ups
Close grip push ups are a great way to start your triceps workout, as they warm up your muscles and joints, and activate your core and chest. Close grip push ups are similar to regular push ups, but with your hands closer together, forming a diamond shape with your index fingers and thumbs. This shifts more of the load to your triceps, making them work harder.
To do close grip push ups , follow these steps:
– Get into a plank position with your hands directly under your chest and your feet shoulder-width apart. Make sure your body is in a straight line from head to toe, and engage your core and glutes.
– Lower your chest to the floor, keeping your elbows close to your sides. Pause for a second, then push yourself back up to the starting position. That’s one rep.
– Repeat for as many reps as possible, maintaining good form and breathing.
2. Tricep Dips on Floor
Tricep dips on floor are another simple but effective triceps exercise that you can do anywhere. All you need is a flat surface and your body weight. Tricep dips on floor target the long head of your triceps, the largest and most visible part of the muscle.
To do tricep dips on floor , follow these steps:
– Sit on the floor with your legs extended in front of you and your hands behind you, slightly wider than shoulder-width apart. Your fingers should point towards your feet, and your elbows should be slightly bent.
– Lift your hips off the floor, and straighten your arms. This is your starting position.
– Bend your elbows and lower your hips to the floor until your upper arms are parallel to the floor. Pause for a second, then press your arms and lift your hips back to the starting position. That’s one rep.
– Repeat for as many reps as possible, keeping your elbows pointing back and your chest up.
3. Decline Push Ups
Decline push ups are a variation of regular push ups, where you elevate your feet on a bench, a chair, or a step. Decline push ups increases the difficulty and the range of motion of the exercise and puts more emphasis on your triceps, as well as your chest and shoulders.
To decline push ups , follow these steps:
– Place your feet on a stable elevated surface, and get into a plank position, with your hands slightly wider than shoulder-width apart and your body straight from head to toe. Engage your core and glutes.
– Lower your chest to the floor, keeping your elbows close to your sides. Pause for a second, then push yourself back up to the starting position. That’s one rep.
– Repeat for as many reps as possible, maintaining good form and breathing.
4. Skullcrusher Incline
Skullcrusher incline is a triceps isolation exercise you can do with a pair of dumbbells or barbells. Skullcrusher incline works the lateral and medial heads of your triceps, the smaller and deeper parts of the muscle. Skullcrusher incline also challenges your stability and coordination, as you must keep your arms and elbows in line.
To do skullcrusher incline , follow these steps:
– Set up an incline bench at a 30 to 45-degree angle, and lie down on it with your head at the top. Hold a dumbbell in each hand or a barbell with a narrow grip, and extend your arms over your chest. Your palms should face each other, and your elbows should be slightly bent. This is your starting position.
– Keep your upper arms still, bend your elbows, and lower the weights behind your head until they are just above the bench. Pause for a second, then squeeze your triceps and extend your arms back to the starting position. That’s one rep.
– Repeat for as many reps as possible, keeping your elbows pointing up and your wrists straight.
5. Triceps Kickbacks
Triceps kickbacks are another isolation exercise you can do with dumbbells or resistance bands. They target the long head of your triceps and also work your rear deltoids and upper back. They require good form and control, as you have to keep your elbow fixed and your arm straight.
To do triceps kickbacks, follow these steps:
– Stand with your feet hip-width apart and hold a dumbbell in each hand, or attach a resistance band to a sturdy object and hold one end in each hand. Bend your knees slightly and hinge at your hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
– Bring your upper arms close to your sides, and bend your elbows at 90 degrees so that your forearms are perpendicular to the floor. This is your starting position.
– Keeping your upper arms still, extend your elbows, and push the weights or the band behind you until your arms are fully straight. Pause for a second, then return to the starting position. That’s one rep.
– Repeat for as many reps as you can, keeping your elbows in line with your shoulders and your wrists neutral.
6. Dips on Rings
Dips on rings are a challenging and advanced triceps exercise that you can do with a set of gymnastic rings or suspension straps. Dips on rings require a lot of strength and stability, as you have to support your entire body weight and balance on the rings. Dips on rings work your triceps, as well as your chest, shoulders, and core.
To do dips on rings , follow these steps:
– Set up the rings or the straps at a height that allows you to hang from them with your arms fully extended and your feet off the floor. Grip the rings or the handles, and lift yourself up until your arms are straight and your shoulders are down. This is your starting position.
– Bend your elbows, and lower your body until your upper arms are parallel to the floor. Keep your elbows close to your sides and your chest up. Pause for a second, then press your arms and lift yourself back to the starting position. That’s one rep.
– Repeat for as many reps as you can, keeping your body in a straight line and your core tight.
7. Cable Bar Pushdown
Cable bar pushdown is a triceps exercise that you can do with a cable machine and a straight or angled bar attachment. Cable bar pushdown works the lateral and medial heads of your triceps and also engages your forearms and wrists. Cable bar pushdown allows you to use a heavy weight and a full range of motion, as you can adjust the cable height and the bar angle.
To do cable bar pushdown , follow these steps:
– Set up the cable machine at a high position and attach the bar to the cable. Stand in front of the machine and grip the bar with a narrow, overhand grip. Your hands should be about shoulder-width apart, and your elbows should be slightly bent. Step back and lean forward slightly until your arms are extended over your head. This is your starting position.
– Keeping your upper arms still, bend your elbows, and push the bar down until your arms are fully straight and the bar is in front of your thighs. Pause for a second, then slowly return to the starting position. That’s one rep.
– Repeat for as many reps as you can, keeping your elbows pointing down and your wrists straight.
8. Tricep Press Machine
A Tricep press machine is a triceps exercise you can do with a machine with two handles and a weight stack. Tricep press machine works the long head of your triceps and also involves your chest and shoulders. Tricep press machine is a simple and safe exercise, as you can control the weight and the movement.
To do the tricep press machine , follow these steps:
– Sit on the machine, and adjust the seat and the handles to suit your height and arm length. Grip the handles with an overhand grip, and extend your arms before you. Your elbows should be slightly bent, and your shoulders should be down. This is your starting position.
– Bend your elbows and bring the handles towards your chest until your upper arms are parallel to the floor. Pause for a second, then press the handles and extend your arms back to the starting position. That’s one rep.
– Repeat for as many reps as you can, keeping your elbows in line with your handles and your chest up.
9. Diamond Push Ups
Diamond push ups are a variation of close grip push ups, where you make a diamond shape with your index fingers and thumbs. They are one of the most challenging and effective triceps exercises, as they target all three heads of the muscle and your chest, shoulders, and core.
To do diamond push ups , follow these steps:
Get into a plank position with your hands directly under your chest and your feet shoulder-width apart. Make a diamond shape with your index fingers and thumbs, and place them on the floor. Make sure your body is in a straight line from head to toe, and engage your core and glutes.
Lower your chest to the floor, keeping your elbows close to your sides. Pause for a second, then push yourself back up to the starting position. That’s one rep.
Repeat for as many reps as you can, maintaining good form and breathing.
These are the 9 triceps exercises that we recommend for building strong and defined triceps. You can do them as a standalone triceps workout, or mix and match them with other exercises for a full-body workout. Try to do them at least twice a week, and vary the intensity, volume, and order of the exercises to keep your muscles challenged and prevent plateaus.
