5 Best Exercises for Working Out Your Triceps
As important as it is to work out your biceps, targeting your triceps for a complete and balanced arm workout is equally crucial. The triceps are responsible for pushing movements like a door or lifting a heavy object. Therefore, it’s essential to incorporate exercises that work on this muscle group. This article will discuss the top five best exercises for working out your triceps.
Close-grip bench press
The close-grip bench press is one of the best exercises to strengthen and build your triceps. It’s a variation of the traditional bench press, where you place your hands closer to each other. This exercise targets the medial head of your triceps, the biggest of the three triceps heads.
To perform a close-grip bench press:
- Lie on a flat bench and grab the bar with your hands placed shoulder-width apart.
- Keep your elbows tucked in and lower the bar towards your chest.
- Pause briefly, then push the bar up until your arms are straight.
- Repeat for 3-4 sets of 8-12 reps.
Triceps dips are a bodyweight exercise that targets your triceps’ long and lateral head. This exercise also engages your chest and shoulders, making it a compound exercise. You can perform triceps dips using parallel bars or a bench or chair.
Place your hands on parallel bars or the edge of a bench or chair to perform triceps dips. First, lower your body until your arms are parallel to the floor, then push yourself back up until your arms are straight. Repeat for 3-4 sets of 8-12 reps.
Skull crushers, also known as lying triceps extensions, are an excellent isolation exercise that targets the long head of your triceps. This exercise can be performed using a barbell or dumbbell.
To perform skull crushers:
- Lie down on a bench with a barbell or dumbbell in your hands.
- Extend your arms towards the ceiling, then lower the barbell or dumbbells towards your forehead by bending your elbows.
- Pause for a moment, then push the weight back up until your arms are straight.
- Repeat for 3-4 sets of 8-12 reps.
Overhead triceps extension
The overhead triceps extension is an effective exercise that targets the long head of your triceps. You can perform this exercise using a dumbbell, kettlebell, or cable machine.
Stand straight and hold the weight in both hands to perform an overhead triceps extension. First, raise your arms straight towards the ceiling, then lower the weight behind your head by bending your elbows. Pause briefly, then push the weight back up until your arms are straight. Repeat for 3-4 sets of 8-12 reps.
Triceps kickbacks are an isolation exercise that targets the lateral head of your triceps. This exercise can be performed using dumbbells or a cable machine.
Hold a dumbbell in each hand and bend your knees slightly to perform triceps kickbacks. Lean forward and keep your back straight. Raise your elbows until they align with your shoulders, then extend your arms behind you. Pause for a second, then bring the dumbbells back to the starting position. Repeat for 3-4 sets of 8-12 reps.
- Incorporating these exercises into your workout routine can help you build strong and toned triceps. However, it’s important to note that you don’t need to perform all five exercises in one workout. Instead, you can select two to three exercises and perform them for three to four sets of 8-12 reps.
- Remember to warm your arms before performing these exercises to prevent injury and increase blood flow to your muscles. For example, you can do a few arm circles, swings, a tricep stretch, or lightweight exercises before starting your triceps workout.
- Also, it’s important to maintain proper form during each exercise to avoid putting unnecessary strain on your joints and muscles. If you’re new to these exercises, start with lighter weights and gradually increase the weight as you gain strength and confidence.
- In addition to these exercises, you can also incorporate other triceps-targeting exercises like cable pushdowns, rope extensions, and close-grip pushups into your routine. Varying your exercises can help prevent boredom and stimulate your muscles in different ways.
- Lastly, don’t forget to give your triceps muscles time to recover and grow after each workout. Aim to train your triceps 1-2 times a week with at least a day of rest between workouts. Adequate rest and recovery are crucial for muscle growth and overall fitness progress.
The Bottom Line
In conclusion, the five best exercises for working out your triceps are close-grip bench press, triceps dips, skull crushers, overhead triceps extensions, and triceps kickbacks. Incorporating these exercises into your routine can help you build strong and toned triceps, which looks impressive and helps with daily activities that require pushing motions. Remember to warm up, maintain proper form, and give your muscles adequate rest and recovery time.