Best Workout for Triceps

Strong arms are important for almost any upper body movement that we do daily and triceps play a significant role in it. You even use your triceps muscles even when you push something, be it door, stroller, or a lawn-mover. Moreover, strong biceps are important for training other muscle groups, such as chest. For instance, you need strong triceps to do push-ups or chest presses. The triceps consist of three different heads – the long, lateral, and medial, that contract during triceps exercises. All 3 heads contract during triceps exercises, but some movements might emphasize on some muscle fibres only. The best way to build firm triceps is to choose exercises that completely workout all muscle fibres. Some of the best exercises for triceps include triceps dips, close-grip bench presses, triceps pushdowns, skull crushers, overhead triceps extensions, diamond push-ups, triceps kickbacks, and reverse grip triceps pushdowns. Take a looks at the article to know more.

Best Exercises for Triceps

Strengthening the triceps is important for overall arm strength and stability. Here are some of the best exercises for triceps:

1. Triceps Dips

• Position yourself between parallel bars or on the edge of a sturdy bench/chair.

• Lower your body by bending your elbows until they are at a 90-degree angle.

• Use your triceps to lift yourself back up to the starting position.

2. Close-Grip Bench Press

• Lie on a flat bench with a barbell, gripping it with your hands close together (closer than shoulder-width apart).

• Lower the bar to your chest and press it back up, focusing on using your triceps.

3. Triceps Pushdown

• Use a cable machine with a straight or V-bar attachment.

• Stand facing the machine, grip the bar, and push it down by straightening your arms, keeping your elbows close to your body.

4. Skull Crushers (or Lying Triceps Extensions)

• Lie on a bench with a barbell or dumbbell in your hands.

• Lower the weight towards your forehead by bending your elbows and, subsequently, extend your arms back up.

5. Overhead Triceps Extension

• Hold a dumbbell or a barbell with both hands overhead.

• Lower the weight by bending your elbows behind your head, and then extend your arms back up.

6. Diamond Push-Ups

• Assume a push-up position with your hands close together, forming a diamond under your chest.

• Keep your elbows close to your body while lowering and pushing up your body.

7. Triceps Kickbacks

• Hold a dumbbell in each hand and hinge at the hips; keep your back straight.

• Extend your arms straight back behind you, squeezing your triceps at the top of the movement.

8. Reverse Grip Triceps Pushdown

• Use a cable machine with a straight bar attachment.

• Hold the bar with an underhand (i.e., palms facing up) grip and push it down by straightening your arms.